Na'urar Ƙididdigewa Ta TSS Kyauta Don Iyo
Ƙididdige Makin Damuwa Na Horo don motsa jikin iyo - Na'urar sTSS kawai mai kyauta
Menene Swimming TSS (sTSS)?
Swimming Training Stress Score (sTSS) yana ƙididdigewar nauyin horo na motsa jikin iyo ta hanyar haɗa ƙarfi da tsawon lokaci. An gyara shi daga dabarar TSS na keke, yana amfani da Critical Swim Speed (CSS) ku a matsayin saurin iyaka. Motsa jiki na awa 1 a saurin CSS = 100 sTSS.
Na'urar Ƙididdigewa Ta sTSS Kyauta
Ƙididdige damuwar horo don kowane motsa jikin iyo. Yana buƙatar saurin CSS ku.
Yadda Ake Ƙididdigewar sTSS
Dabara
Inda:
- Ma'aunin Ƙarfi (IF) = Saurin CSS / Matsakaicin Saurin Motsa Jiki
- Tsawon lokaci = Jimlar lokacin motsa jiki a cikin sa'o'i
- Saurin CSS = Saurin iyaka ku daga gwajin CSS
Misali Na Aiki
Cikakkun Bayanai Na Motsa Jiki:
- Saurin CSS: 1:49/100m (daƙiƙa 109)
- Tsawon Lokacin Motsa Jiki: mintuna 60 (awa 1)
- Matsakaicin Sauri: 2:05/100m (daƙiƙa 125)
Mataki 1: Ƙididdigewar Ma'aunin Ƙarfi
IF = 109 / 125
IF = 0.872
Mataki 2: Ƙididdigewar sTSS
sTSS = 1.0 × 0.760 × 100
sTSS = 76
Fassara: Wannan motsa jikin mintuna 60 a saurin mai sauƙi (jinkirin fiye da CSS) ya samar da sTSS 76 - nauyin horo matsakaici mai dacewa don gina tushen aerobic.
Fahimtar Ƙimar sTSS
| Kewayo Na sTSS | Nauyin Horo | Lokacin Farfadowa | Misali Na Motsa Jiki |
|---|---|---|---|
| < 50 | Ƙarami | Ranar guda | Iyo mai sauƙi na min-30, motsin dabara |
| 50-100 | Matsakaici | Rana 1 | Jimrewa na min-60, saurin daidai |
| 100-200 | Babba | Kwanaki 1-2 | Saiti na iyaka na min-90, tazaran saurin gasa |
| 200-300 | Mai Girma Sosai | Kwanaki 2-3 | Horo mai wuya na awa-2, tubalan iyaka da yawa |
| > 300 | Mai Matsananci | Kwanaki 3+ | Gasa mai tsawo (>sa'o'i 2), jimrewa-ultra |
Jagorancin sTSS Na Mako-Mako
Manufar sTSS na mako-mako yana dogara kan matakin horon ku da manufofi:
Masu Iyo Na Nishaɗi
sTSS Na Mako: 150-300
Motsa jiki 2-3 a mako, sTSS 50-100 kowane. Mayar da hankali akan dabara da gina tushen aerobic.
Masu Iyo Na Lafiya / Triathletes
sTSS Na Mako: 300-500
Motsa jiki 3-4 a mako, sTSS 75-125 kowane. Haɗuwa na jimrewa aerobic da aikin iyaka.
Masu Iyo Na Masters Na Gasa
sTSS Na Mako: 500-800
Motsa jiki 4-6 a mako, sTSS 80-150 kowane. Horo mai tsari tare da periodization.
Masu Iyo Elite / Na Kwaleji
sTSS Na Mako: 800-1200+
Motsa jiki 8-12 a mako, kwanaki biyu. Yawa mai girma tare da sarrafa farfadowa mai mahimmanci.
⚠️ Bayanai Masu Mahimmanci
- Yana buƙatar CSS mai inganci: CSS ku dole ne ya kasance na zamani (an gwada a cikin makonni 6-8) don sTSS mai inganci.
- Ƙididdigewar mai sauƙi: Wannan na'urar ƙididdigewa tana amfani da matsakaicin sauri. Ƙididdigewar sTSS mai haɓaka tana amfani da Normalized Graded Pace (NGP) wanda ke ƙididdigewar tsarin tazara.
- Ba don aikin fasaha ba: sTSS kawai yana auna damuwar horon jiki, ba haɓakar fasaha ba.
- Bambancin mutum-mutum: sTSS iri ɗaya yana jin daban ga masu iyo daban-daban. Daidaita jagorarori bisa farfadowar ku.
Me ya sa sTSS Yana Da Mahimmanci
Makin Damuwar Horo shine tushe don:
- CTL (Chronic Training Load): Matakin lafiyar ku - matsakaici mai nauyi na yau da kullun na kwanaki-42 na sTSS na yau da kullun
- ATL (Acute Training Load): Gajiyar ku - matsakaici mai nauyi na yau da kullun na kwana-7 na sTSS na yau da kullun
- TSB (Training Stress Balance): Sifar ku - TSB = CTL - ATL (tabbatacce = sabo, korau = gajiyawa)
- Periodization: Shirya lokutan horo (tushe, gini, kololuwa, taper) ta amfani da ci gaban CTL na manufa
- Sarrafa Farfadowa: San lokacin da za ku turawa da lokacin da za ku huta bisa TSB
Shawarar Pro: Bi Diddigin CTL Ku
Yi rikodin sTSS na yau da kullun a cikin spreadsheet ko rubutun horo. Ƙididdigewar matsakaicin ku na kwanaki-42 (CTL) kowane mako. Manufa ƙimar CTL ta ƙaru 5-10 a kowane mako yayin ginin tushe. Kiyaye ko rage CTL kaɗan yayin taper (makonni 1-2 kafin gasa).
Tambayoyin Da Aka Yawan Yi
Menene Swimming TSS (sTSS)?
Swimming Training Stress Score (sTSS) ma'auni ne da ke ƙididdige nauyin horo na motsa jikin iyo ta hanyar haɗa ƙarfi da tsawon lokaci. An gyara shi daga dabarar TSS na keke, yana amfani da Critical Swim Speed (CSS) ku a matsayin saurin iyaka. Motsa jiki na awa 1 a saurin CSS yana daidai da 100 sTSS.
Ta yaya zan ƙididdige sTSS dina?
Yi amfani da na'urar ƙididdigewa a sama ta hanyar shigar da saurin CSS ɗinku (daga gwajin CSS), jimlar tsawon lokacin motsa jiki, da matsakaicin sauri yayin motsa jiki. Dabarar ita ce: sTSS = Tsawon lokaci (sa'o'i) × Ma'aunin Ƙarfi² × 100, inda Ma'aunin Ƙarfi = Saurin CSS / Matsakaicin Saurin Motsa Jiki.
Shin ina buƙatar CSS don ƙididdige sTSS?
Eh, ana buƙatar Critical Swim Speed (CSS) ɗinku don ƙididdige Ma'aunin Ƙarfi, wanda ke da mahimmanci don ƙididdige sTSS. CSS yana wakiltar saurin iyaka ku kuma yakamata a gwada shi kowane makonni 6-8. Kuna iya samun CSS ɗinku ta amfani da na'urar ƙididdigewa ta CSS namu.
Menene kyakkyawan makin sTSS don motsa jiki ɗaya?
Ya dogara da ƙarfin motsa jiki: Motsa jiki masu sauƙi yawanci suna samun maki ƙasa da 50 sTSS, motsa jiki matsakaici 50-100 sTSS, motsa jiki masu wuya 100-200 sTSS, da motsa jiki masu wuya sosai sama da 200 sTSS. Makin da ya dace ya dogara da manufofin horon ku da matakin lafiyar ku na yanzu.
Nawa sTSS yakamata in yi a mako?
Manufofin sTSS na mako-mako sun bambanta da mataki: Masu iyo na nishaɗi: 150-300, Masu iyo na lafiya/Triathletes: 300-500, Masu gasa na Masters: 500-800, Elite/Kwaleji: 800-1200+. Fara a hankali kuma ƙara sannu a hankali don guje wa yawan horo.
Shin TSS na iyo iri daya da TSS na keke?
Manufa da dabara iri daya ne, amma sTSS an daidaita shi don iyo. Maimakon amfani da iko (FTP) kamar TSS na keke, sTSS yana amfani da saurin tafiya tare da CSS a matsayin kofa. Dukkansu suna auna nauyin horo ta amfani da Tsawon Lokaci × Yanayin Ƙarfi² × 100.
Zan iya amfani da sTSS don duk nau'ikan iyo?
Eh, amma CSS ɗinku ya kamata ya kasance na musamman ga nau'in. Yawancin masu iyo suna amfani da CSS na freestyle saboda shine nau'in da aka fi horarwa. Idan kuna horarwa da farko a wani nau'i, yi gwajin CSS a wannan nau'in kuma yi amfani da wannan saurin don ƙididdige sTSS.
Menene bambanci tsakanin sTSS da CTL/ATL/TSB?
sTSS yana auna nauyin horo na motsa jiki guda ɗaya. CTL (Chronic Training Load) shine lafiyar ku na dogon lokaci, ATL (Acute Training Load) shine gajiyar ku na baya-bayan nan, kuma TSB (Training Stress Balance) shine sabo ku. Waɗannan ma'auni suna amfani da ƙimar sTSS akan lokaci don bin diddigin yanayin horo ku. Koyi ƙari a cikin jagorar Nauyin Horo namu.
Albarkatun da Suka Dace
Gwajin CSS
Kuna buƙatar saurin CSS ku? Yi amfani da na'urar ƙididdigewa ta CSS kyauta tare da lokutan gwaji na 400m da 200m.
Na'urar CSS →Jagorar Nauyin Horo
Koyi game da CTL, ATL, TSB da ma'aunai na Performance Management Chart.
Nauyin Horo →Aikace-aikacen Swim Analytics
Ƙididdigewar sTSS ta atomatik don duk motsa jiki. Bi diddigin yanayin CTL/ATL/TSB akan lokaci.
Ƙara Koyo →Kuna son bin diddigin sTSS ta atomatik?
Zazzage Swim Analytics Kyauta