Niba utangiye kwishora mwisi yo kugendana namakuru, birashoboka ko uzaba warigeze wumva imyitozo. Muri make, uturere duhugura dufasha abanyamagare kwibasira imiterere yihariye yo kurwanya imihindagurikire y'ikirere kandi, nayo, itanga umusaruro ushimishije uhereye mugihe cyo kuntebe.
Nyamara, hamwe na moderi nyinshi zamahugurwa yo hanze aha - ikubiyemo umuvuduko wumutima nimbaraga - hamwe namagambo nka FTP, ahantu heza, VO2 max, hamwe na anaerobic binjirira kenshi, gusobanukirwa no gukoresha uturere twamahugurwa neza birashobora kugorana.
Icyakora, ibyo ntibikwiye. Gukoresha zone birashobora koroshya imyitozo yawe wongeyeho imiterere mukugenda kwawe, bigushoboza gutunganya ahantu nyaburanga wifuza kwiteza imbere.
Ikirenzeho, ahantu ho guhugura birashoboka cyane kuruta mbere, tubikesha kwiyongera kwaikurikirana ry'umutimana metero z'amashanyarazi hamwe no kuzamuka-kwamamara kwihuta kwabatoza bafite ubwenge hamwe na porogaramu nyinshi zo mu nzu.
1.Ahantu ho guhugura ni iki?
Ahantu ho guhugura ni uturere twinshi duhuye nibikorwa bya physiologique imbere mumubiri. Abatwara amagare barashobora gukoresha ahantu ho guhugura kugirango bagere ku guhuza n'imihindagurikire y'ikirere, uhereye ku kunoza kwihangana hamwe n'amahugurwa shingiro kugeza gukora ku bushobozi bwo gutangiza amashanyarazi menshi.
Izo mbaraga zirashobora kugenwa ukoresheje umuvuduko wumutima, imbaraga, cyangwa ndetse no 'kumva' (bizwi nk '' igipimo cyo kubona imbaraga '). Kurugero, gahunda yo guhugura cyangwa imyitozo irashobora kugusaba kurangiza intera muri 'zone ya gatatu'.
Ntabwo ari uguhindura imbaraga zawe gusa. Gukoresha ahantu ho guhugura bizemeza ko udakora cyane mugusubirana cyangwa mugihe uruhutse hagati.Ahantu hihariye ho guhugura nihariye kuri wewe kandi ukurikije urwego rwimyitwarire yawe. Ibishobora guhura na 'zone ya gatatu' kubagenzi umwe bizatandukana kubindi.
2. Ni izihe nyungu zo gukoresha uturere?
Ahantu ho guhugura hafite inyungu nyinshi, utitaye ko uri shyashya mumahugurwa yubatswe cyangwa umukinnyi wamagare wabigize umwuga.
Carol Austin, umuganga w’ubuvuzi akaba n'umuyobozi w’ishami rishinzwe ibikorwa bya Team Dimension Data, agira ati: "Niba ushishikajwe no kureba uburyo ushobora kubona ibyiza, noneho ni ngombwa cyane kugira imiterere muri gahunda yawe no gukurikiza siyanse."
Uturere twinshi turagufasha gukurikiza uburyo bunoze kandi busobanutse bwamahugurwa, bikagufasha guhitamo ahantu runaka wubuzima bwawe no gucunga imirimo yawe kugirango wirinde kurenza urugero mugihe ugufasha cyangwa umutoza wawe gukurikirana iterambere ryawe mugihe.
Imyitozo ukoresheje uturere twawe ni win-win ituma imyitozo yawe iringaniza kandi yihariye icyarimwe. Gukoresha uturere duhugura nabyo bifasha kwemeza kugarura kwawe - cyangwa ibihe byo gukira hagati yigihe kinini cyane - biroroshye bihagije kwemerera umubiri wawe kuruhuka no guhuza nakazi ushyira.
3. Inzira eshatu zo gukoresha uturere twawe
Umaze kurangiza imbaraga cyangwa umuvuduko wumutima ugasanga zone yawe, urashobora kuyikoresha muburyo butandukanye bwo kumenyesha no gusuzuma amahugurwa yawe. Wibuke ko gahunda nziza yimyitozo itunganijwe mubuzima bwawe, ibyo wiyemeje buri munsi, nintego zo kugendera.
● Kora gahunda yawe yo guhugura
Niba urimo gukora gahunda yawe yo guhugura aho kuba imwe yagenwe na porogaramu cyangwa umutoza, gerageza ntuyihoshe. Nyamuneka komeza byoroshye.
Gerageza kwibanda kuri 80 ku ijana byamahugurwa yawe (ntabwo ari umubare wigihe cyamahugurwa) kubikorwa byoroshye byakoreshejwe mumyitozo yo hasi (Z1 na Z2 niba ukoresheje moderi ya zone eshatu), hanyuma ujye muri Z3 cyangwa hejuru yurwego rwa anaerobic kuri 20 ku ijana asigaye y'amasomo.
Kwiyandikisha kuri gahunda y'amahugurwa
Porogaramu yo guhugura kumurongo irashobora kandi gukoresha zone yawe kugirango ikore imyitozo ikozwe neza.
Gukurikiza gahunda y'amahugurwa biroroshye kuruta ikindi gihe cyose, hamwe na porogaramu zitandukanye zo guhugura zitanga gahunda zateguwe zo gusiganwa ku magare mu ngo. Izo porogaramu zirimo Zwift, Wahoo RGT, Rouvy, TrainerRoad, na Sisitemu ya Wahoo.
Porogaramu X-Fitness irashobora guhuzwa nigipimo cyumutima gitandukanye hamwe na sensor ya cadence ya CHILEAF, ishobora gukurikirana amakuru yimitima yumutima n'umuvuduko na cadence mugihe cyamagare mugihe nyacyo.
Buri porogaramu mubisanzwe itanga gahunda zamahugurwa zigamije intego zitandukanye cyangwa kuzamura ubuzima bwiza. Bazashiraho kandi imyitozo ngororamubiri yawe (mubisanzwe hamwe n'ikizamini cya FTP cyangwa ibisa nayo), bakore uturere twawe kandi bahuze imyitozo ukurikije.
● Genda byoroshye
Kumenya igihe cyo kugenda byoroshye ni urufunguzo rwa gahunda iyo ari yo yose. Nyuma ya byose, iyo uruhutse kandi ukira, urashobora gusana no kugaruka gukomera.Koresha uturere twawe kugirango uyobore gukira kwawe nimbaraga zawe - niba aricyo gihe cyibiruhuko hagati yigihe cyangwa mugihe cyo kugarura.
Biroroshye cyane kugenda cyane mugihe ugenewe kuruhuka. Niba kandi wibagiwe gukira no gusunika utaruhutse, ushobora guhita ushira.
Igihe cyo kohereza: Apr-12-2023
