• Bapalami ba libaesekele ba boithabiso hangata ba lumela hore ho bilika lipedali tsa bona kapele ho tla etsa hore li potlake.
• Empa liphuputso li bontša hore ha bapalami ba libaesekele bao e seng profeshenale ba palama libaesekele tse phahameng haholo, ba palama ka mokhoa o fokolang ’me ba ka qetella ba ikhathalitse.
• U ka hlahisa metsi a ts’oanang ‘me u tsamaee ka lebelo le ts’oanang maemong a fapaneng a cadence – tsohle li ipapisitse le hore na u ka boloka eng le hore na u ikutloa u phutholohile ho uena.

Libaesekele tse phahameng tsa cadence – ho bilika lipedali tsa hau ka makhetlo a fetang 90 ka motsotso (rpm) – ho ile ha tsebahala nakong ea Lance, ha Armstrong a ne a tumme joalo ka centrifuge ho theola sera sa hae se seholo Jan Ulrich, eo ka papiso a neng a otlolla joalo ka setei sa litapole. . Re ithutile ho hongata ka mabelo a mehleng eo ho tloha ka nako eo, empa ntho ea “high-cadence-is-the-best-cadence” e ile ea lula e tiile. Ka lebaka leo, bakhanni ba bacha ba libaesekele le bapalami ba boithabiso hangata ba lumela hore lebelo le lula le le betere. Haele hantle, haeba u ntse u iqobella ho boloka maoto a hao a fofa, u ka phomola rpms ea hau.

Tse ling Ho Tsoa Libaesekele

Phuputso e phatlalalitsoeng ho International Journal of Sports Medicine e bonts’a hore batho ba sa rutehang ha ba fumane melemo ea ho palama libaesekele tse phahameng. Ha e le hantle, e ka ‘na ea u khathatsa, haholo-holo ha u palame ka matla. Ho lekola hore na boits’oaro bo ka ama ts’ebetso joang, sehlopha sa machabeng sa bo-ramahlale se etelletsoeng pele ke King’s College London se ile sa hira sehlopha sa banna le basali ba robong ba ratang boithabiso ba lilemo tse tlohang ho 21 ho isa ho tse 55, mme ba etsa hore ba hatelle ka thata ho lekana ho otla monyako oa moea (boholo. moo ho phefumoloha ha hao ho khathatsang) ho sebelisa maqhubu a tsoang ho 40 ho isa ho 90 rpm. Bafuputsi ba ile ba lekanya matla a bona a pedaling, lebelo la pelo, le oksijene ea mesifa ea serope, kapa hore na mesifa ea hau ea libaesekele e fumana oksijene e kae ho etsa matla ao u a hlokang hore u tsoele pele. Ha baithaopi ba ntse ba tsamaea ka lebelo le holimo, matla ao ba a sebelisang nakong e ‘ngoe le e ‘ngoe ea maoto a ile a fokotseha, e leng ntho e ka lebelloang. Khopolo eohle ea ho palama libaesekele tse phahameng ke hore mesifa ea hau e hohela khafetsa, empa eseng ka matla. Ka nako e tšoanang, ho otla ha pelo ea bona ho ile ha eketseha, ho bolelang hore matla a tšoanang a ne a hloka matla a eketsehileng, a etsa hore e se ke ea sebetsa hantle. [U batla ho fofela holimo maralleng? Hloa! e u fa boikoetliso le maano a kelello ho hlola tlhoro e haufi ea hau.] Litaba tsena li tlisitsoe ho tsoa likhethong. U ka khona ho fumana litaba tse tšoanang ka mokhoa o mong, kapa u ka fumana lintlha tse ling sebakeng sa bona sa Marang-rang. Nakong eo ba otlang lebelo le phahameng ka ho fetisisa, bapalami, ba neng ba kenyelletsa libapali tse peli tsa boemo bo holimo, ba ne ba fetetse moo ba neng ba fokotsa menyetla ea ho khutlela sebakeng se sa sebetseng hantle. Ka 90 rpm, lebelo la pelo ea bona le eketsehile ka karolo ea 15 lekholong, bokhoni ba bona bo fokotsehile, ‘me mesifa ea bona ea oksijene e theohile. Ba ne ba sa khone ho tsamaisana le tšebeliso ea bona ea oksijene. “Ho tsamaisa libaesekele tse fetang 90 ka motsotso ho molemo ho bapalami ba libaesekele, empa ho bonahala ho sa sebetse bakeng sa bapalami ba libaesekele,” ho boletse sengoli se etelletseng pele Federico Formenti, Ph.D., phatlalatsong ea boralitaba. Seo ha se bolele hore u ke ke ua ikoetlisetsa ho sebetsa hantle maemong a holimo ha nako e ntse e ea, joalo ka ha litsebi le bapalami ba maemo a phahameng ba atisa ho etsa joalo, Formenti o ile a bolella Baesekele . O belaela hore batho ba sa ikoetlisetsang ho palama libaesekele e le papali ea bona ea mantlha e ka ‘na eaba ba senya matla ka ho leka ho tsitsisa le ho hokahanya mesifa ea bona e tsamaeang ka lebelo le phahameng ho feta kamoo ba tloaetseng kateng. “Haeba motho a sa koetlisetsoa ho palama baesekele ‘me a leka ho bilika ka potlako haholo, ho ka ba le ho honyela ha mesifa e tsitsitseng le ea ka morao ho thibela ho sisinyeha,” Formenti o itse. Ho thunya mesifa e mengata ho bolela tlhoko e phahameng ea oksijene ka kakaretso. Joalo ka ha mang kapa mang ea kileng a palama meter ea motlakase a tseba, o ka hlahisa metsi a ts’oanang ‘me oa tsamaea ka lebelo le ts’oanang ka ho sututsa 60 rpm, 100 rpm, kapa cadence efe kapa efe. Tsohle li ipapisitse le mosebetsi oo u o etsang, seo u ikutloang u phutholohile, le seo u ka se bolokang. Seo se fapana ho ea ka batho. Haeba maoto a hao a felloa ke matla pele ho matšoafo a hao, e-ea sebakeng se bonolo ‘me u eketse ho sisinyeha ha hao. Haeba u felloa ke moea, empa maoto a hao a lokile, fetohela ho gear e thata ‘me u e theole fatše. Itloaetse ho fetohela pele le morao ‘me u ele hloko kamoo u ikutloang kateng. E tla u thusa ho fumana rpm e nepahetseng hore u ka e palama nako e telele. Selene Yeager ke sengoli se rekisoang ka ho fetesisa sa bophelo bo botle le boikoetliso se phelang seo a se ngolang e le mokoetlisi ea netefalitsoeng oa NASM, mokoetlisi ea tiisitsoeng oa Libaesekele oa USA, mokoetlisi ea netefalitsoeng oa Pn1, ea nang le tumello ea ho tsoa tseleng, le All-American Ironman triathlete. Litaba tsena li tlisitsoe ho tsoa likhethong. U ka khona ho fumana litaba tse tšoanang ka mokhoa o mong, kapa u ka fumana lintlha tse ling sebakeng sa bona sa Marang-rang. Ho pedalia ke tsebo ea bohlokoahali eo mopalami oa libaesekele a ka ipabolang ka eona. Leha ho le joalo, kaha batho ba bangata ba ithuta ho otlolla maoto e le bana ba banyenyane, ho na le maikutlo a hore re se re e tseba ka ho ba batho ba baholo ka ho pheta-pheta. Bakeng sa baatlelete ba batlang ho ntlafatsa ts’ebetso ea baesekele – mofuta ofe kapa ofe oa baesekele – ho koetlisa setorouku sa hau sa pedal le cadence ea libaesekele li bohlokoa joalo ka ho koetlisa enjine ea hau ea aerobic. Ho palama baesekele ke feela hore na lipedali tsa hau li potlaka hakae, hangata li lekanngoa ka liphetohelo ka motsotso (rpm). Matla a tsoang ho mopalami oa libaesekele ke sehlahisoa sa matla le cadence (Matla = Force x Velocity). Ka hona, re ka eketsa tlhahiso ea matla ka ho sututsa ka matla holim’a li-pedals (ho eketsa matla), ho eketsa cadence, kapa ka bobeli. Kamano pakeng tsa matla le cadence e ka fetola tšebetso ea mesifa le mokhathala, hammoho le tšebeliso ea oksijene. Li-cadences tse tlase li lebisa tlhokomelo ho ho eketseha ha tlhahiso ea matla; mesifa ea marapo e sebetsa ka thata le mokhathala kapele. Ka lehlakoreng le leng, li-cadences tse phahameng li fetisetsa khatello ho tsamaiso ea pelo. Ka matla a ts’oanang a matla, ho tsamaea ka potlako ho fokotsa matla a tloaelehileng nakong ea pedal stroke empa ho eketsa tšebeliso ea oksijene ho fokotsa mesifa ea masapo khafetsa. Sekhahla se loketseng se ne se tla eketsa tlhahiso ea matla, se fokotse tšebeliso ea oksijene, le ho liehisa mokhathala oa mesifa. Bothata ke hore liphapang tsa fisioloji lipakeng tsa batho ha ho na sebaka se loketseng sa libaesekele.

Setsi sa libaesekele se setle ke sefe?

Liphuputso tse ngata li fihletse qeto ea hore boholo ba bapalami ba libaesekele ka tlhaho ba hohela ho cadences pakeng tsa 80-100rpm. Boiphihlelo bo ratoang kapa bo ikhethetsoeng bo atisa ho eketseha butle-butle ka boiphihlelo le boikoetliso. Koetliso e khethehileng e tsepamisitseng maikutlo ho ka lebisa ho eketseha kapa ho fokotseha ha cadence e itlhophileng, ho itšetlehile ka litekanyetso tsa koetliso. (Whitty le ba bang 2016) Ba qalang hangata ba tsamaea butle, pakeng tsa 65-85rpm ka matla a mamello le ho nyoloha maralla. Sistimi ea aerobic e sa ntlafalang le ts’ebetso e tlase ea mochini bakeng sa ho otlolla e ka ‘na ea e-ba mabaka a tlatsetsang ho eketseheng ha ho itšetleha ka tlhahiso ea matla. Bapalami ba libaesekele ba nang le phihlelo ba atisa ho tsamaea ka 75 – 95rpm nakong ea boiteko bo tsitsitseng ba ho hlaphoheloa, mamello ea aerobic (Zone 2) le lactate threshold (FTP) intensities. Sena se akarelletsa ho palama sebaka se bataletseng, maralla a thellang le ho hloa nako e telele. Li-cadences tse phahameng, 95 – 110rpm, hangata li boloketsoe matla a holimo, boiteko bo matla le ho potlakisa. Lithupelong, ho kenyelletsa nako ea VO2 max le anaerobic, le boikoetliso ba lebelo. Li-drill tse nang le matla a tlase, tse phahameng haholo li ka sebelisoa bakeng sa koetliso ea neuromuscular, ho ntlafatsa ts’ebetso ea mochini.

Moruo oa Libaesekele vs. Mechanical Effective

Tumelo e tloaelehileng empa e nolofalitsoe ho feta tekano ea ho palama libaesekele ke hore boemo bo holimo bo molemo bakeng sa ts’ebetso. Tse ling tsa sena li tsoa tabeng ea hore bapalami ba libaesekele ba koetlisitsoeng haholo le bahlolisani ba maemo a phahameng ba boloka maemo a holimo ho feta ba qalang le ba sa rutehang. Moruo oa libaesekele o bolela litšenyehelo tsa oksijene tsa ho hlahisa matla a fanoeng. Ho sebetsa hantle ha mochini ho bolela hore na liphetho tsa mosebetsi oa mochini li amana le matla a hlahisoang. Ka mokhoa o sebetsang, re lekola tsoelo-pele ka ho sheba litšenyehelo tsa oksijene ka tlhahiso ea matla e fanoeng. Ha o ka theola litšenyehelo tsa oksijene ho hlahisa matla a 200 watts, o ntlafalitse moruo oa libaesekele. Ho na le ketsahalo moo moruo oa libaesekele o theohang ka lebaka la ho ikamahanya le ‘mele ho tsoa koetlisong ea mamello. Ho senya mafura ho matla a sebelisoang ho hloka oksijene e ngata ho feta ho pshatla lik’habohaedreite. Boikoetliso bo matla ba aerobic bo eketsa oxidation ea mafura ka matla a fanoeng, e leng molemo bakeng sa ho baballa glycogen. E fokotsa moruo oa libaesekele hanyane, leha ho le joalo, hobane litšenyehelo tsa oksijene bakeng sa ho hlahisa matla ao li eketsehile.

Cadence le Moruo oa Libaesekele

Ho palama libaesekele tse tlase ho ka ba moruo haholoanyane, ka metabolism, hobane mesifa e fokotseha khafetsa. Ho honyela ho fokolang, ho matla haholoanyane ho boetse ho etsa hore mesifa e thekesele ka potlako. Likhoele tsena li hlahisa matla a anaerobically, empa hape li khathala kapele. Ho palama libaesekele tse phahameng ho ka ba theko e boima haholo mabapi le ts’ebeliso ea oksijene hobane mesifa e tlameha ho lumellana khafetsa. Tlhahiso e tlase ea matla a tlase bakeng sa pedal stroke e boetse e fetola ho hira fiber ea mesifa ho rata lithapo tsa aerobic, tse hananang le mokhathala butle butle. Ho sa tsotellehe hore na u senya mafura ho matla a sebelisoang haholoanyane kapa ka tlaase ho moruo, ke hoo e ka bang 20-25% feela ea matla ao a qetellang a etsa mosebetsi oa mechine. E ‘ngoe 75-80% e lahleheloa ke mocheso.

Melemo ea koetliso ka li-cadence tse fapaneng

Koetliso e ka ntlafatsa moruo oa hau oa libaesekele le bokhoni ba hau ba mochini. Ka lehlakoreng la metabolism, mesifa e nka oksijene le mafura (li-kilocalories haholo-holo mafura le lik’habohaedreite) ho hlahisa matla bakeng sa ho honyela. Koetliso ea mamello e ntlafatsa bokhoni ba hau ba ho senya mafura ho matla a ka sebelisoang le ho eketsa lisebelisoa tsa ‘mele oa hau bakeng sa ho sebelisa matla ao bakeng sa mosebetsi oa mechine. Ha bapalami ba libaesekele ba ntse ba boloka chelete e ngata, ba hlahisa matla a tšoanang ka theko e tlase ea oksijene (e bonoang kantle ho lab ka lebelo le tlase la pelo). Ka boikoetliso le ho lekana hantle ha libaesekele ho ntlafatsa biomechanics, bapalami ba libaesekele le bona ba ka ntlafatsa ts’ebetso ea mochini oa pedal stroke ea bona. Tse ling tsa tsena li theohela ho li-angles tse kopantsoeng, ho phahama, le ho tiea ha tendon. Koetliso – ho kenyelletsa le li-drill tsa cadence – e susumetsa liphetoho tsa neuromuscular tse ntlafatsang ho lumellana ha mesifa ea mesifa bakeng sa matla a fokolang a senyehileng. Sepheo sa ho ikoetlisa ka mokhoa o itekanetseng ha se ho ikamahanya le boemo bo le bong bo loketseng ba moatlelete. Sepheo ke ho eketsa mefuta e mengata ea libaesekele tse ka sebelisoang ka katleho ho hlahisa matla. Bapalami ba libaesekele ba hloahloa ba na le boqhetseke bo botle ba ho thella, ho bolelang hore ba khona ho fetoha ka potlako ho tloha ho matla a phahameng, ho thella ho ea ho matla a tlase, ho phahama ho hoholo ha maemo a batla.

Nako ea ho sebelisa boemo bo phahameng ba ho palama baesekele

Linako tsa ho phahamisa lebelo le phahameng li kenyelletsa ho matha, litlhaselo, ho potlakisa, le boiteko bo matla ba nako e telele joalo ka liteko tsa nako le ho arohana ha motho a le mong. Boemo bo phahameng ba cadence bo fetola khatello ea boiteko bo matla haholo ho tsamaiso ea aerobic, e hanyetsanang le mokhathala ho feta mesifa ea masapo. Ka linako tse ling ts’ebetso e phahameng e tla ka litšenyehelo tse phahameng tsa metabolic. Ntlha ea koetliso ea mamello ke ho eketsa bokhoni ba aerobic hore o tle o khone ho lefa litšenyehelo tse ntseng li eketseha tsa metabolic.

Nako ea ho sebelisa boemo bo tlase ba ho palama baesekele

Low cadence e thusa ho koetlisa mamello ea mesifa, ho hlahisa torque e phahameng, le ho potlakisa ho tloha setopong kapa lebelo le liehang. E ka boela ea sebelisoa ho boloka matla le ho boloka matla ha o ntse o ngola kapa o palame pakete.

Cadence bakeng sa triathlon le lithuto tse fapaneng tsa libaesekele

Moatlelete ofe kapa ofe ea sututsang lipedali o rua molemo ka ho holisa mefuta e mengata ea bona e sebetsang ea cadence. Leha ho le joalo, litlhoko tsa fisioloji le ts’ebetso ea libaesekele tse ling le tsa triathlon li rata ho theoha ha lebelo kapa butle. Bokhoni ba ho hlahisa torque e phahameng bo bohlokoa bakeng sa ho palama libaesekele tsa lithaba, mabelo a lehlohlojane le cyclocross. Li-Triathletes – haholo-holo bahlolisani ba nako e telele ea triathlon – ba rua molemo litšenyehelong tse tlase tsa metabolism ea li-cadence tse tlase ho baballa matla bakeng sa ho matha. (Vercruyssen et al. 2005) Leha ho le joalo, lipatlisiso tse ling li fana ka maikutlo a ho palama metsotso ea ho qetela ea leoto la baesekele sebakeng se phahameng ho ka ntlafatsa ts’ebetso ea ho matha. (Gottshall et al. 2005) Tlhōrō e phahameng le cadence e tloaelehileng e bohlokoa bakeng sa mabelo a litsela le criterium, bahlolisani ba BMX le mabelo a pina. Empa ha se feela bokhoni ba ho phethola pedals kapele. Ka kakaretso, ho hlahisa matla a phahameng ka cadence e phahameng ke motsoako oa bohlokoa bakeng sa ho hapa lipapali. “Statence e phahameng” e boetse e amana. Bapalami ba BMX ba ka fihlela lebelo la lebelo la 120-140rpm, le lebelo haholo ha le bapisoa le lithuto tse ling. Leha ho le joalo, liphuputso tse ling li bonts’a hore “BMX” e “liehang” cadence (100rpm) e nepahetse bakeng sa ho fihla sehlohlolong sa motlakase ka potlako. (Rylands le ba bang 2017)

Boikoetliso le boithapollo ho ntlafatsa maemo a libaesekele

Li-drill tsa Cadence li ka ikemisetsa ho ntlafatsa mekhoa ea ho penta, lipaterone tsa neuromuscular tse hokahanyang ts’ebetso ea mesifa, le / kapa ho hira likhoele tsa mesifa. Matla a tlase, a phahameng a cadence pedaling a lebisa ho feto-fetoha ha neuromuscular. Ka lehlakoreng le leng, cadence e tlaase, pedaling e phahameng ea ho hanyetsa e hira mesifa e tsitsitseng ka potlako le likarolo tse ngata tsa motlakase ka har’a mesifa e fanoeng.

Li-Drills tsa Libaesekele tse Phahameng

FastPedal

Ke hantle hore na e utloahala joang, caveat ke ho sebelisa lisebelisoa tse bobebe ho boloka khanyetso e le tlase, empa e se bobebe ho hang ha ho na khanyetso. Boloka ‘mele oa hau o ka holimo o khutsitse ‘me u pedal kapele kamoo u ka khonang ntle le ho qhoma ka saleng. Qala ka metsotso e meraro ho isa ho e mehlano ea metsotso e 1 e arotsoe ke metsotso e ‘meli ea ho hlaphoheloa ka mokhoa o itekanetseng. Tsoela pele ho boiteko ba metsotso e 3 le ho hlaphoheloa ha metsotso e mehlano pakeng tsa bona. Ho otla ha pelo ea hau ho tla eketseha, empa RPE e lokela ho lula ho hoo e ka bang 5 ho 10. Keletso: U se u ntse u tseba ho sutumelletsa fatše holim’a li-pedals. Ho otlolla setorouku sa hao hore o tle o kgone ho tsamaisa maoto a hao ka potlako ntle le ho tlolatlola, nahana ka ho raha leoto la hao ho ya pele ka hodima leqeba ebe o le kgutlisetsa ka tlase. Ha u ntse u ntlafatsa libaka tsena u ka eketsa karolo e sebetsang ea pedal stroke ea hau maemong ohle a matla.

Li-Sprints tsa Lebelo le Phahameng

Fumana karolo e thellang ea tsela moo u ka mathang ka mokhoa o sireletsehileng. Ka gear e mahareng (ketane e kholo, bohareng ba k’hasete), tsamaea ho isa ho 15-20mph. Tabeng ena, u batla ho tsamaea ka lebelo le lekaneng hore u ka tsamaea ka 90rpm ka khanyetso e khanyang feela. Sprint metsotsoana e 20. Haeba u phunya lisebelisoa, qala ka e kholoanyane nakong e tlang. Phomola metsotso e mehlano pakeng tsa lebelo la lebelo ‘me u qete 5-8. U ka etsa High Speed ​​Sprints u eme kapa u lutse. Ha e le hantle, ho potlakisa ho lutse ho bohlokoa peisong. Ho ema le ho tsokotsa baesekele ea hau ho pota-pota ke mpho e shoeleng eo u e hlaselang. Haeba u ka hlasimolla molumo oa hau ha u ntse u boloka ‘mele oa hau o ka holimo o khutsitse, u ka palamisa batho lebili la hau pele ba hlokomela se etsahalang.

Li-Drills tsa Libaesekele tse tlase tsa Cadence

PowerStart

Qetellong ea “cadence spectrum”, ho potlaka khahlanong le khanyetso e matla ho matlafatsa mochine – haholo-holo ho raha holimo le ho phunyeletsa tlase – ho thusa ho thethefatsa maoto a hau a holimo. Li boetse li ntle bakeng sa ho hlahisa matla a holimo ho potlakisa ho tloha ho lebelo le liehang. Ho qala, itokisetse ho ema haufi le 2-3 mph ka gear e kholo. Tsepamisa maikutlo tabeng ea ho boloka mokokotlo oa hau o tsitsitse le ho thibela mokokotlo oa hau hore o se ke oa pota-pota, ‘me u potlake ka matla kamoo u ka khonang ntle le ho fetola lisebelisoa. Tsoela pele ka metsotsoana e 10 kapa ho fihlela gear e ohliloe, ebe u phomola metsotso e mehlano pakeng tsa PowerStarts. Qetella ho pheta-pheta 5-8.

Likhahla tsa MuscleTension

Ho hloa ka mokhoa o feteletseng hangata ho hlokomolohuoa karolo ea lebelo la ho hloa moaho. Nakong ea linako tsa MuscleTension u ntse u tsamaea butle (hoo e ka bang 50-55 rpm cadence) khahlanong le khanyetso e boima e le hore u fumane le ho kenya mesifa e mengata ea mesifa ho hlahisa matla a hlokahalang ho tsoela pele ho hloa. Tsena ke linako tsa aerobic, ka hore motlakase oa hau o tla ba ka tlase kapa ka tlase ho Functional Threshold Power. Ho hlakisa, tsena ke boiteko bo matla , eseng hakaalo boiteko bo matla ba matla a phahameng. Nako e telele ea matla a phahameng a matla a aerobic cardiovascular intensity e ka boela ea etsa hore sehlopha sa mesifa ea “fast-twitch” (Mofuta oa II) se fetoleng litšoaneleho tsa sona ‘me se itšoare joaloka likhoele tsa ho mamella butle-butle (Mofuta oa I). Ho li etsa hantle, o hloka ho hloa ho nka metsotso e 5-10. Kereiti ha ea tlameha ho ba moepa (le hoja e ka ba joalo); folete e tsitsitseng ea 1-2% ea bohata e tla sebetsa haeba ke phetho seo u nang le sona. Nako e felletseng ea boikoetliso bo le bong e lokela ho ba metsotso e 20 bakeng sa ba qalang, metsotso e 30 bakeng sa bapalami ba mahareng, le metsotso e 40 bakeng sa bapalami ba tsoetseng pele (ha e hloke ho ba hantle). U ka arola nako eo ka matla ka litsela tse fapaneng: metsotso e 3 × 7, metsotso e 4 × 5, metsotso e 2 × 15, metsotso e 3 × 12, joalo-joalo. Sebaka se setle sa ho qala bakeng sa bapalami ba qalang le ba mahareng e ka ba 4x 5. -metsotso ea MT ka linako tse ling. Ho hlaphoheloa pakeng tsa linako tse itseng ho lokela ho lekana le nako ea boiteko. Mohlala, o lokela ho nka metsotso e 6 ea ho hlaphoheloa habonolo lipakeng tsa 6-minute MuscleTension intervals. Ho feta moo, o ka bala sengoloa kaofela mabapi le boikoetliso bona. Ka Chris Carmichael, Mothehi le Mokoetlisi oa Hlooho oa CTS

Litšupiso:

Bernard T, Vercruyssen F, Grego F, le ba bang. Phello ea ho thetheha ha libaesekele tšebetsong e latelang ea 3-km ho libapali tse koetlisitsoeng hantle tsa li-triathlete. Br J Sports Med 2003;37:154–8. Gottshall JS, Palmer BM. Litlamorao tse matla tsa ho palama libaesekele pele ho ts’ebetso le kinematics. Med Sci Sports Exerc 2002;34:1518-22. Rylands LP, Roberts SJ, Hurst HT, Bentley I. Phello ea khetho ea cadence holim’a matla a tlhōrō le nako ea tlhahiso ea matla ho bapalami ba phahameng ba BMX: Thuto e thehiloeng ho laboratori. J Sports Sci. 2017 Jul; 35(14): 1372-1376. doi: 10.1080/02640414.2016.1215491. Epub 2016 Aug 1. PMID: 27477519. Tew G. Phello ea ho palama libaesekele tšebetsong e latelang ea 10km ho libapali tsa triathlete tse koetlisitsoeng hantle. J Sports Sci Med. 2005 Sep 1;4(3):342-53. PMID: 24453539; PMCID: PMC3887338. Vercruyssen F, Suriano R, Bishop D, Hausswirth C, Brisswalter J. Cadence khetho e ama likarabo tsa metabolism nakong ea libaesekele le nako e latelang ea ho matha ho mokhathala. Br J Sports Med. 2005 May;39(5):267-72. doi: 10.1136/bjsm.2004.011668. PMID: 15849289; PMCID: PMC1725201. Whitty AG, Murphy AJ, Coutts AJ, Watsford ML. Phello ea lithupelo tsa nako e tlase ha li bapisoa le tse phahameng ho bapalami ba libaesekele ba koetlisitsoeng ka mamello. Appl Physiol Nutr Metab. 2016 Jun; 41 (6): 666-73. doi: 10.1139/apnm-2015-0562. Epub 2016 Feb 24. PMID: 27175601. Cadence ho baesekele e hlalosoa e le palo ea liphetohelo ka motsotso (RPM) eo u e qetang ka lebelo le fanoeng. Matla ao u khonang ho a hlahisa ka baesekele ke sehlahisoa sa torque (matla holim’a pedal) x lebelo la angular (kapa lebelo la hau la pedal). Ho ipapisitsoe le foromo ena ho bonolo ho bona hore na hobaneng keketseho kapa ho fokotseha ha lebelo la baesekele ho tla ama ka kotloloho matla ao u a hlahisang baesekeleng. Leha bapalami ba libaesekele ba bangata ba tla sebeletsa ho fihlela sepheo sa bona seo ba se batlileng sa ho eketsa matla a bona, e ka bang letšoao le lecha e ka ba ho eketsa bokhoni ba bona ba libaesekele ka ho tsepamisa maikutlo mosebetsing oa cadence. Ho matha le ho sesa ke lipapali moo sebopeho se fokolang le katleho li tla iponahatsa kapele ka ho hlahisa liphello tse liehang. Ka lehlakoreng le leng, ho palama libaesekele ho tšoarela haholoanyane ‘me ho ka lumella batho ho palama hanyenyane esita le ka mokhoa o fokolang oa ho palama. Ha u shebella bapalami ba libaesekele tse phahameng, bokhoni ba bona ba ho etsa libaesekele tse boreleli bo bonahala bo sa sebetse ‘me boholo ba sena se bakoa ke khokahano ea bona ea neuromuscular e ‘nileng ea ntlafatsoa ho theosa le lilemo, hammoho le ho ela hloko lintlha tsa ho ntlafatsa cadence. Ka ho eketsa lebelo la ho palama baesekele ka matla a fanoeng, ho tla hlahisa matla a fokolang holim’a pedali ea hau, kahoo mesifa e fokotsehe. Ha u ntse u fokotsa khatello ea mesifa, sena se tla eketsa nako ea hau ea ho khathala. Ho palama 130% ea FTP ea hau ho 30-40 RPM batho ba bangata ba tla fumana ho le thata haeba ho ke ke ha khoneha ho boloka sena ka nako e telele ho feta metsotsoana ea 90 (batho ba bang ba ka ‘na ba se ke ba otla seo!) Ka lehlakoreng le leng, haeba u lekile ho Pedal ka peresente e ts’oanang empa ho 130-140 RPM, bapalami ba bangata le bona ba ne ba tla sokola ho e etsa ho feta motsotso kapa e ‘meli ka lebaka la khatello e phahameng ea pelo le methapo ea pelo. Hobaneng? Sena se etsahala ka lebaka la ho fokotseha ha ts’ebetso maemong a holimo. Ebile, boholo ba bapalami ba libaesekele ba sebetsa hantle ka 23% ho fetolela matla a behiloeng ho pedaling ho ea matla. U ka eketsa see joang? Itloaetse, itloaetse, itloaetse!

Ngodisa bakeng sa Wahooligan Content Newsletter

Khokahano ea Neuromuscular le Co-contraction

E le hore motsamao o boreleli, oa mokelikeli o hlahisoe o hloka ho amahanya ka ho feletseng ha litsamaiso tse ngata tse fapaneng ho buisana ka kutloano. U ka e nka e le sehlopha sa ‘mino oa liletsa moo liletsa tse ngata tse fapaneng li bapalang ka nako e le’ ngoe ho hlahisa ‘mino o momahaneng. Sena ha se etsahale ka lehlohonolo, empa ka ho hokahanya ha neuromuscular. Qalong, molumo o batla o sa hlaka ebile ha o kopane, empa ha nako e ntse e ea le ka ho itloaetsa e fetoha molumo o le mong o monate. Ha ‘mele oa hau o etsa mosebetsi o phahameng oa cadence,’ mele oa hau o buisana le ho fokotseha le ho phomola ha mesifa e amehang ho tsoa ho sync le morethetho. Keketseho ena ea puisano ea neuromuscular e bakoa ke ho kopana ha ‘moho. Co-contraction e kenyelletsa lihlopha tse peli tsa mesifa e pota-potileng lenonyeletso, li-flexible le li-extensors, le ts’ebetso ea tsona ea nako e le ‘ngoe (ho leka ho khutsufatsa.) ka nako yona eo. Mesifa ka bobeli ea honyela, empa letsoho le ka tlase ha le sisinyehe. Re ka amahanya sena le setorouku sa pedal pedal. Ha u tsamaisa phetoho e feletseng, mesifa ea hau ha e sebetse e ikemetseng. Mesifa ea maoto e kenyeletsang quads (vastus lateralis le medialis, rectus femoris), le hamstrings (biceps femoris (hlooho e telele le e khutšoanyane), semitendinosus, le semimembranosus) kaofela li sebetsa hammoho ho hlahisa motsamao o boreleli. Haeba ba ne ba sebetsa ka boinotšing, ts’ebetso ea hau e ne e tla ba e thata haholo ebile e tsitsitse. Ha li-quadriceps li ntse li lelefatsa ‘me li hlahisa matla ka har’a li-pedals, hamstrings ea hau e khutsufatsa le ho hlahisa mokhatlo o hulang khahlanong le matla ana.

Ke Hobane’ng ha See se Le Bohlokoa?

Ha o ka ntlafatsa tshebedisano ya hao ya neuromuscular baesekeleng, o ka palama ka thata ho feta….bakeng sa nako e telele. Ho kenyelletsa cadence builds, cadence drill, and high cadence holds khafetsa koetlisong ho ka ntlafatsa ts’ebelisano ea hau ea neuromuscular. Keketseho ena ea khokahano e tla ntlafatsa matla a hau ho pholletsa le mefuta eohle, eseng feela pheletsong e holimo. Ha ho motho ea kileng a palama kapele ka ho palama ka mokhoa o fokolang.

Linako tsa ho Ntlafatsa Libaesekele:

Na u batla ho kenyelletsa lithupelo tsa cadence thupelong ea hau? Leka tse ling tsa tse latelang: Ho palama metsotso e 60 ho kenyelletsa: 4-5 x 20-30 sec. cadence haha, 5-7 min. ho hlaphoheloa * Tsepamisa maikutlo ho hohela mokokotlo oa hau ‘me u be bonnete ba hore ha u tsoe ka mokotlaneng oa baesekele. Ho palama metsotso e 60 ho kenyelletsa le lihlopha tse 3 tsa: 30 bobeli cadence haha; ho hlaphoheloa 1 motsotso 45 bobeli cadence tšoara 100% FTP (ka cadence phahameng ka ho fetisisa u ka tšoara); ho hlaphoheloa 1 motsotso 60 ea bobeli leoto le le leng 60 bobeli ho hlaphoheloa 60 ea bobeli leoto le le leng Ho hlaphoheloa ha metsotso e 7 pakeng tsa mekoloko Ho palama metsotso e 60 ho kenyelletsa: 3 x 20 ea bobeli ea cadence e hahoa Ho hlaphoheloa ha metsotso ea 3 pakeng tsa boiteko bo bong le bo bong 5 x 60 metsotsoana 110-130rpm cadence tšoare ka boiteko ba tempo Ho hlaphoheloa ha metsotso ea 4-5 pakeng tsa boiteko Ka ho sebetsa khafetsa sebakeng sa hau sa libaesekele, u tla ba mokalli ea sebetsang hantle, ea lebelo le ea matla haholoanyane. U tla khathala hanyane ‘me u khone ho tsamaea nako e telele le ho feta. Cadence ke taba e soto ho bapalami ba libaesekele. Kaofela rea ​​tseba hore ho pedalia sebakeng se seng ho utloahala ho fapane haholo le ho ohla ho hong, ‘me ka tlhaho re hohela ho libaesekele tse itseng. Empa ke ba fokolang ba rona ba hlileng ba utloisisang hore na cadence e ama bokhoni ba rona ba baesekele joang, ‘me ho na le lintlha tse ngata tse hanyetsanang ka taba ena. Joale mokhoa o motle oa ho palama libaesekele ke eng, ‘me u ka sebelisa li-drill tsa ho pedalia joang hore u atlehe haholoanyane? Bakeng sa lintlha tse ling mabapi le boeletsi ba libaesekele le boeletsi ba koetliso, sheba Episode 285 ea Botsa Mokoetlisi oa Libaesekele Podcast. Libaesekele cadence ke lebelo leo u phetlang lipedali ka lona. E hlahisoa ka rpm (liphetoho ka motsotso) ‘me e ka lekanyetsoa ka li-sensor tse theko e tlaase. Haeba u na le meter ea motlakase baesekeleng ea hau, mohlomong e lekanya cadence ea hau ka bo eona. Libaesekeleng tsa li-gear tse sa fetoheng, cadence e eketseha ho lekana ka lebelo, kahoo ha o tsamaea ka lebelo le phahameng, o hata ka lebelo. Empa libaesekele tse lebelo li u lumella ho boloka molumo o batlang o sa fetohe ka ho fetoha ha lebelo la hau le ho hanyetsa li fetoha.

Cadence e ntle ea ho palama baesekele ke eng?

Maemo a libaesekele a fapana haholo ho tloha ho mopalami ho ea ho mopalami, le maemong a fapaneng. Ka kakaretso, lebelo le letle la ho palama baesekele le pakeng tsa 80-100 rpm. Libaesekele tse qalang hangata li tsamaea butle, ho pota 60-85 rpm. Mabelo le batho ba nang le boiphihlelo ba ho itlosa bolutu hangata ba na le karolelano ea lipakeng tsa 75-95 rpm, ‘me ba nang le boiphihlelo ba khona ho boloka lebelo le fetang 100 rpm nakong ea litlhaselo kapa ho feta 110 rpm nakong ea lebelo la lebelo. Koetliso e Ikamahanyang le maemo Fumana boikoetliso bo nepahetseng, nako le nako
ka koetliso e lumellanang le uena. Sheba TrainerRoad Li-cadences tse fapaneng li etsa litlhoko tse fapaneng tsa ‘mele’ meleng. Li-cadences tse tlase li hloka matla a mangata ho sebelisoa leqebeng le leng le le leng la pedal, ho beha moroalo o moholo tsamaisong ea mesifa le ho kenya likhoele tse sebetsang ka potlako. Hangata li-cadences tse phahameng li kenyelletsa matla a fokolang ka nako e ‘ngoe le e’ ngoe ea pedal stroke, ho fetisetsa mojaro tsamaisong ea pelo le mesifa e thellang butle. Empa joalo ka ha re tla bona, phello ea li-cadences tse fapaneng e rarahane le ho feta kamoo e ka bonahalang kateng.

Cadence e sebetsang ka ho fetisisa ke efe?

Mona ke moo lintho li khahlisang. Ho na le bopaki bo bongata bo botle bo tšehetsang mohopolo oa hore ho fokotseha ha libaesekele ho sebetsa hantle haholoanyane. Ha u hata ka lebelo, tšebeliso ea oksijene ea eketseha, le haeba mosebetsi o tšoanang o ntse o etsoa. Ho latela pono ena e bonolo ea ts’ebetso ea ts’ebetso ea metabolic, liphuputso li bonts’a hore lebelo le nepahetseng ke 60 rpm – lebelo leo bapalami ba libaesekele ba bangata ba ka le hlalosang e le ho sila. Lebelo lena ha le tšoarelle ho ba bangata ba rona, ka lebaka la bohlokoa-ho na le ho hongata ho palama baesekele ho feta ho sebetsa hantle. Halofo e ‘ngoe ea equation ke matla, le bokhoni ba ho e hlahisa. Ha u le tlaase, mesifa ea hao e honyela ka lebelo le ka tlaase ho tekanyo eo e leng matla ka ho fetisisa ka eona. Ha matla ao u lekang ho a theha a phahama, molumo oo mesifa ea hau e khonang ho o hlahisa o eketseha, hape. Kahoo, leha ho tsamaea butle ho na le litšenyehelo tse tlase ka ho fetesisa tsa metabolic, ho fokotsa bokhoni ba hau ba ho hlahisa matla a phahameng, e leng sekoahelo maemong a mangata a morabe. Qetellong, saense ea ferekanya ‘me ka linako tse ling e hanyetsana. Empa bopaki bo bongata bo fana ka maikutlo a hore mokhoa o sebetsang ka ho fetisisa o ipapisitse le maemo le mofuta oa ketsahalo. Maqhubu a tlase ho isa ho a itekanetseng a 70-90rpm ha a bapisoa a fokola empa a sebetsa hantle, ‘me a thusa ho palama ha lebelo le phahameng haholo ha ho baballa matla e le ntho ea mantlha. Li-cadences tse phahameng tsa 90-100 rpm li molemo bakeng sa maemo a mangata a mabelo le liteko tsa nako, moo tlhahiso ea matla e leng bohlokoa haholo. ‘Me li-cadences tse phahameng haholo tsa 100-120 li sebetsa ka ho fetisisa ha matla a phahameng ka ho fetisisa a hlokahala ka nako e khutšoanyane, joalo ka nakong ea litlhaselo, ho phahama le ho matha.

Na ke Lokela ho Koetlisa Libakeng Tse Fapaneng?

Ee! Bapalami ba libaesekele ba maemo ohle ba tobana le maemo a hlokang hore ho fetoloe ho thekesela, joalo ka ho hloa moepa kapa ho potlakisa ka matla ho tsoa lihukung. Linako tsena tsa bohlokoa li ka u khathatsa haholo haeba u sa itokisetsa ho tobana le tsona. Boikoetliso le boiphihlelo li etsa hore e be tse phethahetseng, ‘me ho tloaelana le mefuta e mengata ea lithupelo ho ka u thusa ho itokisetsa letsatsi la peiso. Li-drill tsa Cadence li boetse li ntlafatsa boleng le katleho ea pedal stroke ea hau ka kakaretso. Ebile, liphuputso tsa bapalami ba libaesekele ba hloahloa li bonts’itse hore bapalami ba bang ba maemo a holimo ba sebetsa hantle haholo maemong a holimo, leha ho na le bopaki bo ileng ba buisanoa pele ba hore lebelo le tlase le na le chelete e ngata. Sena se ka etsahala ka lebaka la mekhoa ea motsamao oa mokelikeli oa baatlelete le sebopeho se setle, se ithutoang ka boikoetliso. Bakeng sa mabaka ana kaofela, li-drill tse bonolo tsa cadence li ka thusa mopalami e mong le e mong.

Mokhoa oa ho Ntlafatsa Cadence ea hau

Li-Cadence Drills li ka kenyelletsoa ho ikoetlisa hoo e batlang e le ho bonolo kapa ho itekanetseng ho itlhakisa mekhoa ea ho sisinyeha le ho ntlafatsa katleho. The Base Period ke nako e ntle bakeng sa sena, kaha ho theha metsi qalong ea sehla ho bonolo ho feta ho lokisa mekhoa e metseng ka metso hamorao. Le hoja li-drill tsa cadence li atisa ho nkoa e le sepheo sa nako ea motheo, u ka li fafatsa ka nako leha e le efe nakong ea nako ea hau. Li-drill tsa Cadence ha ho mohla li mabapi le ho hlahisa matla a phahameng ka kakaretso – sepheo ke ho theha sebopeho se setle. Li kenyelletse mosebetsing oa maemo a tlase kapa oa boemo bo tsitsitseng moo li sa sekisetseng bokhoni ba hau ba ho fihlela sepheo sa matla. Mohlomong u tla ikutloa u sa phutholoha qalong, empa ntlafatso e ka tla kapele. Tse ling tsa tseo re li ratang ke tsena.

• Endurance Spinning
  Mokhoa ona oa ho phunya ke mokhoa o motle oa ho phahamisa boemo ba hau ba tlhaho, bo ikhethetseng. Ha u ntse u palame, eketsa cadence ea hau 3-5rpm ‘me u tšoare metsotso e mehlano. Haeba lebelo la pelo ea hao le eketseha ka makhetlo a fetang a ‘maloa ka motsotso, fokotsa ho otla ha hao. Hang ha u qetile ho cheka, pedal normaly metsotso e seng mekae pele u pheta.
• Tsepamiso ea Leoto le Leng
  Sepheo sa ho ikoetlisa ka leoto le le leng ke ho holisa bokhoni ba hau ba ho sebelisa matla a apole ka mokhoa o atlehileng haholoanyane ka pedalstroke eohle ‘me e be e felletseng hantle ho mokoetlisi. Ka metsotsoana e 90, lebisa tlhokomelo ea hau ho leoto le le leng ‘me u ele hloko ho hula leoto la hau hanyane ka tlase, u phahamiselitse lengole la hau holimo, ebe u raha butle holimo. Pedal motsotso, ebe u fetola maikutlo a hau ho leoto le leng.
• Koetliso ea Maoto a Isolated Ho
  tšoana le ho phunya leoto le le leng, ho thaepa leoto le le leng ho bona ho ntlafatsa bokhoni ba ho sebelisa matla ka pedalstroke eohle. Ha u ntse u le mokoetlisi nakong ea nako ea matla a tlaase, u theole leoto le le leng ka ho feletseng ‘me u le behe holim’a mokoetlisi, setuloana, kapa ntho leha e le efe e ‘ngoe e u lumellang ho boloka ka mokhoa o sireletsehileng e tsoile tseleng. Qala ka cadence butle le pedal ka leoto le le leng bakeng sa metsotsoana e 10-20. Ela hloko ka tlase le holimo ho pedalstroke. Li-deadspots leha e le life ho pedaling ea hau li tla fella ka molumo oa “ho kokota”. Boloka tsitsipano holim’a ketane ‘me u fetole maoto neng kapa neng ha foromo ea hau e theoha; u seke oa itloaetsa mekhoa e mebe hore feela u qale metsotsoana e 5 kapa e 10 ho feta.
• Kick and Hull
  Tsena li matlafatsa bokhoni ba hau ba ho boloka tsitsipano ka likarolo tse fokolang tsa pedalstroke, li-quadrants tse holimo le tse tlase. Ha lengole la hao le ntse le atamela setsi sa top-dead-center, butle-butle u raha menoana ea hau ka lehlakoreng la lieta tsa hao, ‘me ha maoto a hao a ntse a atamela bohareng-ba shoeleng, hanyenyane hula lirethe tsa hao ka morao lieta tsa hao – raha le ho hula. Tsepamisa maikutlo ho raha feela bakeng sa 30-60s, ho hula feela bakeng sa 30-60s, ebe qetellong ka bobeli bakeng sa 30-60s ka nako e le ‘ngoe.

Cadence Drills ho TrainerRoad Workouts

Boikoetliso bo bongata ba TrainerRoad bo kenyelletsa nako ea boikhethelo ea cadence, haholo-holo nakong ea motheo. Pettit Pettit ke mohlala o mong. Boikoetliso bona ba aerobic endurance ‘me bo kenyelletsa lebelo la ho matha ka sekhahla, linako tsa ho mamella lebelo, hammoho le li-drill tsa pedaling-quadrant. Kaha boikoetliso bona bo bonolo, ke monyetla o motle oa ho itloaetsa litsebo le mekheniki ea ho peta ntle le ho senya boleng ba nako. Ericsson Mohlala o mong ke Ericsson . Boikoetlisong bona ba sebaka se monate, li-drill tsa cadence li kenyelletsoa linakong ka botsona. Bapalami ba qala ka ho bilika ka potlako ho feta ho tloaelehileng metsotsong ea pele e 4, ba eketsa lebelo la bona bakeng sa metsotso e 3 e latelang, ebe ba bilika kaofela motsotsong oa ho qetela. Boikoetliso bona bo ikemiselitse ho ntlafatsa lebelo le tsitsitseng la maoto le moruo o hlophisitsoeng hantle.

Cycling Cadence bakeng sa Triathletes

Karolo e ‘ngoe ea ho qetela ea cadence e lokelang ho nahanoa ke hore na e ka ama joang lebelo le latelang nakong ea triathlon. Kaha liketsahalo tsa lipapali tse ngata li putsa baatlelete ba khonang ho baballa matla peisong eohle, ho thekesela ha moruo ho ka bonahala ho le molemo. Ka sebele, lipatlisiso tse ling li tiisa khopolo ena. Liphuputso tse ‘maloa li bontšitse hore ho qeta nako ho ea ho mokhathala ho fokotsehile ka mor’a leoto le tlaase la baesekele, le hore lebelo le tlaase la libaesekele le eketsa bokhoni ba baesekele le ka mor’a moo. Bakeng sa libapali tsa triathlete, ho otla ha pedal butle butle mohlomong ho molemo, ka kakaretso. Empa joalo ka lintho tsohle cadence, ho na le tšoasa. Liphuputso tse peli li bontša hore li-triathletes tse palamang ka lebelo le phahameng qetellong ea leoto la libaesekele li qala ho matha ka lebelo la pele. Tlholisanong e haufi pakeng tsa baatlelete ba lekanang hantle, sena se ka lekana ho fumana lekhalo le ho etsa phapang. Hape ke bopaki bo botle ba hore esita le li-triathletes li ka rua molemo ka bokhoni ba ho hata ka lebelo le fapaneng. Litlhahiso tse ling:

• Abbiss, Chris & Peiffer, Jeremiah & Laursen, Paul. (2009). Khetho e nepahetseng ea cadence nakong ea ho palama baesekele. Likhatiso tsa ECU. 10.
• Bernard, Thierry & Vercruyssen, Fabrice & Grego, Fabien & Hausswirth, Christophe & Lepers, Romuald & Vallier, Jean-Marc & Brisswalter, Jeanick. (2003). Phello ea ho tsamaea ka libaesekele ts’ebetsong e latelang ea 3 km ho libapali tsa triathlete tse koetlisitsoeng hantle. Koranta ea Brithani ea meriana ea lipapali. 37. 154-8; puisano 159.
• Billat, Veronique & Hamard, Laurence & Koralsztein, Jean Pierre. (1999). Karolo ea Cadence ho VO2 Slow Component ho Baesekele le ho Matha ho Triathletes. Koranta ea machaba ea meriana ea lipapali. 20. 429-37. 10.1055/s-1999-8825.
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