Kumvetsetsa Zambiri za Pulogalamu ya Cycling: Chofunika Kwambiri Ndi Chiyani—Kugunda kwa Mtima, Mphamvu, Kapena Ma calories?

Pambuyo pa gawo lililonse la kupalasa njinga, mumatsegula pulogalamu yanu pazithunzi zodzaza ndi manambala: kugunda kwamtima 145 bpm, mphamvu 180W, zopatsa mphamvu 480 kcal. Kodi mumayang'ana pa zenera, kusokonezeka kuti mugwiritse ntchito metric kuti musinthe maphunziro anu? Lekani kudalira "kumverera" kukankha kukwera! Kuthamangitsa mwachimbulimbuli kugunda kwamtima kwambiri kapena kuganizira kwambiri za kutentha kwa kalori sikungothandiza komanso kungawononge thupi lanu. Lero, tiphwanya ma metrics atatuwa, kukuphunzitsani kugwiritsa ntchito data yasayansi kuti musinthe bwino kwambiri maphunziro anu, ndikupangiranso kompyuta yoyeserera yoyeserera kumapeto kuti ikuthandizeni kukwera bwino.

Ine.Choyamba, Mvetsetsani: Kodi Metric iliyonse ya 3 imachita chiyani?

1. Kugunda kwa Mtima: "Zodzidzimutsa Zathupi" za Panjinga (Chofunika Kwambiri kwa Oyamba)

Kugunda kwa mtima kumatanthawuza kuchuluka kwa nthawi yomwe mtima wanu umagunda pamphindi. Cholinga chake chachikulu ndicho kuyeza kuchuluka kwa ntchito ya thupi lanu—pambuyo pake, ngakhale mutatopetsa bwanji kukwera, “mlingo waukulu wololera” wa thupi lanu umatumiza zizindikiro makamaka mwa kugunda kwa mtima.

• Momwe mungamasulire izo?Choyamba, werengani kuchuluka kwa kugunda kwa mtima wanu (njira yovuta: 220 - zaka), kenako jambulani kumadera otsatirawa:
• Aerobic Zone (60% -70% ya kugunda kwamtima kwakukulu):Ndibwino kwa oyamba kumene kumanga maziko kapena kukwera mtunda wautali. Thupi lanu limagwiritsa ntchito mafuta kuti likhale ndi mphamvu, ndipo mudzatha kukwera popanda kupuma kapena kutopa.
• Lactate Threshold Zone (70% -85% ya kugunda kwamtima kwakukulu):Malo ophunzitsira apamwamba omwe amathandizira kupirira, koma kulimbikira kopitilira mphindi 30 pano kumabweretsa kutopa.
• Anaerobic Zone (> 85% ya kugunda kwamtima kwakukulu):Amagwiritsidwa ntchito ndi akatswiri okwera pama sprints. Okwera wamba ayenera kupewa kukhala m'derali kwa nthawi yayitali, chifukwa kumawonjezera chiopsezo cha kupweteka kwa mawondo ndi kupsinjika kwa minofu.
• Zofunika Kwambiri:Kugunda kwa mtima kumakhudzidwa ndi nyengo ndi kugona (mwachitsanzo, m'chilimwe, kugunda kwa mtima kumatha kugunda 10-15 kuposa nthawi zonse). Oyamba kumene sayenera kutsata "zapamwamba, zabwinoko" -kumamatira kumalo a aerobic kuti amange maziko ndikotetezeka.

2. Mphamvu: “True Effort Gauge” ya Kupalasa njinga (Focus for Advanced Rider)

Kuyezedwa mu watts (W), mphamvu imayimira "kuthekera kwanu kwantchito" mukamayenda panjinga. Mwachidule, mphamvu yanu yotulutsa mphamvu imawonetsa mphamvu ya kuyesetsa kwanu sekondi iliyonse, ndikupangitsa kuti ikhale yolondola kwambiri kuposa kugunda kwa mtima.

• Kodi ntchito?Mwachitsanzo, ngati mukufuna kuphunzitsa kupirira kukwera, mutha kukhala ndi cholinga ngati "kusunga 150-180W kwa mphindi 40." Kaya ndi tsiku la mphepo kapena kukwera phiri, deta yamagetsi "sadzanama." Pakuphunzitsidwa kwakanthawi, gwiritsani ntchito kuphatikiza ngati "masekondi 30 akuthamanga pa 300W + 1 mphindi yakuchira pa 120W" kuti muwongolere kulimba.
• Zofunika Kwambiri:Oyamba safunikira kukonza mphamvu. Yang'anani poyamba pakupanga maziko olimba ndi kugunda kwa mtima ndi maphunziro a cadence; gwiritsani ntchito mphamvu kuti mukonze zolimbitsa thupi zanu mukangopita patsogolo (pambuyo pake, zolondola zamagetsi zimafunikira zida zapadera zowunikira).

3. Ma calories: A "Reference for Energy Burn" (Focus for Weight Managers)

Ma calories amayezera mphamvu zomwe mumawotcha mukamayenda panjinga. Ntchito yawo yaikulu ndikuthandizira kuchepetsa kulemera - osati kukhala chizindikiro cha maphunziro.

• Kodi ntchito?Ngati cholinga chanu ndikuchepetsa thupi, khalani ndi mphamvu zolimbitsa thupi (aerobic to lactate threshold zone) kwa mphindi 30-60 paulendo uliwonse kuti muwotche 300-500 kcal, ndikuphatikiza izi ndi kuwongolera zakudya (mwachitsanzo, pewani zakudya zamafuta ambiri, shuga wambiri mukangokwera). Pakuyenda mtunda wautali (> 100 km), onjezerani mphamvu kutengera kutentha kwa calorie (30-60g ya chakudya pa ola).
• Zofunika Kwambiri:Ma calorie kuchokera ku mapulogalamu amangoyerekeza (kutengera kulemera, kukana mphepo, ndiotsetsereka). Osathamangitsa mwachimbulimbuli "zopatsa mphamvu zambiri pokwera nthawi yayitali" -mwachitsanzo, kukwera kwapang'onopang'ono kwa maola awiri sikuthandiza kuchepetsa mafuta kuposa ola limodzi lokwera kwambiri.

II. Malangizo a Zida Zothandiza: CL600 Wireless Cycling Computer—Kuwunika Kwaulere Kwaulere

Ngakhale mapulogalamu a foni amatha kuwonetsa deta, kuyang'ana pansi pa foni yanu pamene mukukwera ndi koopsa kwambiri. Mafoni amakhalanso ndi moyo wa batri wosakwanira ndipo ndi ovuta kuwawerenga powala kwambiri—kompyuta yodalirika yoyendetsa njinga imathetsa mavuto onsewa! Kompyuta ya CL600 Wireless Cycling imapangidwa mogwirizana ndi zosowa za oyendetsa njinga:

• Zosavuta kuwerenga:Anti-glare monochrome LCD screen + LED backlight, ndi kusintha kwa 4-level kuwala. Kaya ndi dzuŵa lamphamvu kwambiri masana kapena usiku wamdima, zambiri sizimveka bwino—palibe chifukwa choyang’anitsitsa pa sikirini.
• Zonse:Imatsata kugunda kwa mtima, mphamvu, zopatsa mphamvu, mtunda, kutsika, kukwera, ndi zina zambiri. Mutha kusinthanso momasuka zomwe zikuwonetsedwa ndi masanjidwe ake: oyamba kumene amatha kusunga kugunda kwa mtima ndi mtunda wokha, pomwe okwera apamwamba amatha kuwonjezera mphamvu ndi cadence kuti mukhale ndi chidziwitso chokhazikika.
• Zolimba:IP67 madzi kukana mlingo, kotero inu mukhoza kukwera ndi chidaliro mphepo ndi mvula (chidziwitso: Tsekani chivundikiro cha rabara mwamphamvu pamasiku amvula kuti madzi asalowe, ndipo pukutani chipangizocho mouma mukachigwiritsa ntchito). Batire yake ya 700mAh imapereka batire lalitali, ndikuchotsa kuyitanitsa pafupipafupi-popanda kuwopa kutayika kwamagetsi pakakwera nthawi yayitali.
• Zosavuta kugwiritsa ntchito:Palibe mawaya opindika panthawi yoyika-ngakhale oyamba kumene amatha kuyikhazikitsa mwachangu. Zimaphatikizanso ntchito yochenjeza za beep: imamveka alamu ngati kugunda kwa mtima kupitilira malo omwe mukufuna kapena mphamvu yanu ikukwaniritsa cholinga chomwe mwakhazikitsa, kuti musayang'ane pazenera nthawi zonse.

Poyerekeza ndi mapulogalamu a foni, imakulolani kuti muyang'ane pamsewu pamene mukukwera, ndikuwunika kolondola komanso kotetezeka. Ndi yoyenera kwa oyamba kumene komanso okwera njinga apamwamba.

Chiyambi cha kupalasa njinga ndi thanzi ndi chisangalalo - musade nkhawa za "kuphonya malo omwe mtima wanu umagunda" kapena "kusakhala ndi mphamvu zokwanira." Choyamba, mvetsetsani deta ndikugwiritsa ntchito njira zoyenera, kenaka ziphatikizeni ndi zida zoyenera. Pokhapokha mungathe kusintha luso lanu la kupalasa njinga popanda kuvulala!