กระทู้เกี่ยวกับเทคนิคการปั่นเสือหมอบ

[Democrazy]

น่าสนใจมากครับพี่ป๊อบ แล้วนี่กะจะไม่ออกไปขี่ข้างนอกบ้างเลยหรือพี่

[Democrazy]

"Fueling For Endurance"

http://www.ultracycling.com/nutrition/f ... rance.html

"Endurance Eating"

http://www.johnberardi.com/articles/nut ... eating.htm

[podd]

ขอปักเก็บไว้อ่านนะครับ

[Democrazy]

"warm-up for a criterium"

Warm-up for 10-15 minutes in Zone 1-2 (active recovery). Here, I’m just looking to get the blood flowing. I ramp up the pace until I’m riding in Zone 3 (tempo). Depending on how much time I have, I’ll ride 5-10 minutes of tempo before starting my intervals. Complete one set of 6 x 30 seconds Zone 5 intervals (all out efforts) with 2-3 minutes of tempo between each effort. Cool down for 10-20 minutes in Zone 1-2 (active recovery)

Another way of looking at this workout is like this:

1. 10-15 minutes Zone 1-2
2. 5-10 minutes Zone 3
3. 30 seconds Zone 5 (interval 1)
4. 2-3 minutes Zone 3
5. 30 seconds Zone 5 (interval 2)
6. 2-3 minutes Zone 3
7. 30 seconds Zone 5 (interval 3)
8. 2-3 minutes Zone 3
9. 30 seconds Zone 5 (interval 4)
10. 2-3 minutes Zone 3
11. 30 seconds Zone 5 (interval 5)
12. 2-3 minutes Zone 3
13. 30 seconds Zone 5 (interval 6)
14. 10-20 minutes Zone 1-2

http://www.kurtkinetic.com/team-tibco-t ... -l-en.html

[Democrazy]

Intervals Training

1. Aerobic endurance intervals are intended to improve the athlete’s ability to use oxygen to produce movement. When aerobic endurance is improving many things are occurring, such as an increase in stroke volume (blood pumped per beat), aerobic enzymes, mitochondria, and capillarization to name but a few. As with al of the interval workouts I’ll describe below, there are many ways of doing aerobic endurance intervals. This is just my favorite.

WI duration: 20 minutes.

WI intensity: Coggan’s power or my pace, heart rate or perceived exertion zone 3

RI duration: 5 minutes.

RI intensity: Zone 2 power, pace, heart rate, or perceived exertion.

WIV: 20-120 minutes.

Periodization: I almost always have athletes do this workout in the late Base period and I usually include 1-3 such intervals as the latter part of another workout in the Build period.

Measuring progress: When the average WI output-input ratio (power or speed divided by heart rate) stabilizes for several consecutive sessions and WI decoupling is low then I know AE is well-established. “Decoupling” essentially means that power or pace and heart rate remain steady relative to one another. (To learn more about decoupling do a search on the home page of my blog.) The athlete isn’t ready to progress to advanced ability workouts until AE is excellent.


2. Muscular force interval workouts increase the athlete’s ability to overcome resistance usually in the form of water, wind, and hills. These are typically short repetitions done using some sort of resistance such as a high gear (bike), steep hill, strong head wind, rubber tubing (swim), or drag devices (swim, run). Here is a workout I commonly have athletes do.

WI duration: 10-20 seconds.

WI intensity: Near maximal.

RI duration: 3 minutes.

RI intensity: zone 1

WIV: There is great variance in how much of this an athlete can manage. It should certainly end whenever power or speed drops by more than 5%. This is also a high-risk workout that can easily result in injury so it’s best to be conservative with WIV, especially early in the season.

Periodization: Commonly done in the Base period and seldom if at all in Build.

Measuring progress: The athlete should be noticeably able to generate more power or speed in the same conditions.


3. Speed skills sessions are intended to improve efficiency by improving movement skills. This usually involves doing drills to refine or learn a technique. Drills are common in swimming. A typical cycling drill is to increase the pedaling cadence in a low gear to a max level for a few seconds every few minutes while relaxing the body. Runners do “strides” workouts in which they run fast, usually down a slight hill, while focusing on one aspect of technique such as foot position at strike. There many, many drills for each sport.

WI duration: 10-20 seconds.

WI intensity: Very low resistance (gear, grade, etc) but progressing gradually to higher arm/leg turnover rates.

RI duration: 90-120 seconds.

RI intensity: Very easy (walking, spinning, slow swimming).

WIV: 2-6 minutes (the drill must stop if technique is the least bit compromised).

Periodization: This may be done throughout the season but is most effective and most used early in the Base period.

Measuring progress: The drills should become easier or an expert with a trained eye for technique in the sport subjectively determines that there is progress. This may involve the use of video to compare before and after technique.

http://www.joefrielsblog.com/2011/08/in ... art-4.html

[Democrazy]

Work Interval (WI). The high-intensity portions f the workout. The critical components here are WI duration and intensity. Typically, as the intensity of the WI increases its duration decreases.

Recovery Interval (RI). The low-intensity, rest periods between the WI. Critical here are also intensity and duration. Generally as the intensity of the WI increases the intensity of the RI decreases with the reverse also being common. Long, relatively low-intensity WI are followed by short RI, as with aerobic endurance intervals explained in Part 4. In this case the ratio of WI to RI was about 4:1, meaning a long WI (20 minutes in the example) with a short RI (5 minutes in example). As you also read in the muscular force and speed skills intervals the WI duration can be quite long. A general rule is that when working on developing the cardiovascular/aerobic endurance system RI are kept short. When working on the nervous and muscular systems the RI are long. Also, over the course of several weeks of doing a particular type of interval workout it’s common for the RI to either get shorter or become slightly more intense. The reason for this is to more closely simulate the stresses of the race for which you are preparing where there are unlikely to be low-intensity, long-duration recoveries between hard efforts.

Work Interval Volume (WIV). This is the combined time of the WI within a single workout. As the intensity of the WI increases the WIV of the session decreases. The reason for this is to lower the risk of developing extreme fatigue, burnout, or injury.

[Democrazy]

4. Muscular endurance is the most basic of the advanced abilities. This is the type of workout that prepares the athlete for a steady, long race effort as when in a running race or bike time trial. For the road-racing cyclist such interval sessions pay off when riding in a fast moving peloton or steady climbing. ME training involves long work intervals (6-12 minutes) at or slightly below anaerobic threshold (or lactate threshold or functional threshold) with short RI (about 1/4th of the WI). So the work interval would be zone 4 (Coggan’s power or my heart rate zones). Depending on the sport, as explained above, an athlete should be able to do a WIV of about 20-60 minutes in a single session. This may be done once or twice a week. The workout would be something such as this:

WI duration: 6-12 minutes.

WI intensity: Coggan’s power or my pace, heart rate or perceived exertion zone 4

RI duration: 90 seconds to 3 minutes (about 4:1, WI:RI).

RI intensity: Zone 1 power, pace, heart rate, or perceived exertion (may increase to zone 2 over time).

WIV: 20-60 minutes.

5. Anaerobic endurance intervals have been shown to boost aerobic capacity (VO2max), economy, and anaerobic threshold [Billat, Laursen, Esfarjani]. This also is what often determines the outcome of a bicycle road race by preparing the rider for surges on hills, creating breaks, bridging to breaks, and racing in the wind when guttered. It is often done with work intervals that are 2-4 minutes long and done at or about aerobic capacity which is well above anaerobic threshold (Coggan’s power zone 5 or my effort or pace zone 5b). This is an intensity a well-trained athlete can only hold for about 5-6 minutes. If you can maintain the WI intensity for more than 5-6 minutes then the intensity is too low. RI are about of equal duration to the work intervals and a very low intensity, usually zone 1. I generally have athletes, depending on their sport, fitness, and experience level do 12-30 minutes of WIV of this type in a single session, once a week.

WI duration: 2-4 minutes. Runners often do these intervals on a track using a prescribed distance instead of time (for example, 800 meters). 30-second WI have also been shown to be quite effective when done with 30-second RI [Billat].

WI intensity: Any of the following: Coggan’s power zone 5 or my pace or perceived exertion zone 5b; VO2max pace or power; or CP5 or CP6 power or pace. Heart rate is not very useful for this workout as it is too slow to respond. The WI may be done on a hill to simulate race terrain.

RI duration: 2-4 minutes (or about 1:1, WI:RI). May be shortened with increasing fitness.

RI intensity: Zone 1 power, pace, heart rate, or perceived exertion (may increase to zone 2 over time).

WIV: 12-30 minutes.

6. Sprint power interval workouts are primarily used in non-steady state events in which the outcomes are determined by brief, maximal efforts. So this type of interval session falls primarily into the domain of road cyclists. Endurance runners and triathletes generally have no need for this training. One such workout is to do brief, all-out-effort sprints on varying terrain, straight-aways, and out of corners. Recovery lasts for several minutes after each sprint in order to allow subsequent intervals to be done at maximal intensity. Fatigue negates the benefits of this session. So when intensity drops by about 5% the session must end. Continuing will produce no greater benefits and may well lead to injury, deep fatigue, and burnout.

WI duration: 6-12 seconds. I often have cyclists do these intervals by counting 8-16 pedal revolutions (counting one leg only). The final, maximal portion of a finish line sprint is seldom longer than about 12 pedal revolutions.

WI intensity: Maximal effort. Heart rate is of no value in such a workout.

RI duration: 3-5 minutes.

RI intensity: A very low effort. Nearly total recovery is critical to this workout.

WIV: Stop the workout when power drops by 5%.

http://www.joefrielsblog.com/2011/08/in ... art-5.html

[BigHead]

ผมเป็นมือใหม่ครับ อยากทราบการแบ่ง Zone ของheart rate ที่ถูกต้องเพราะมันมีหลายตำราเหลือเกิน ขอบคุณล่วงหน้าครับ

[Democrazy]

ผมเป็นมือใหม่ครับ อยากทราบการแบ่ง Zone ของheart rate ที่ถูกต้องเพราะมันมีหลายตำราเหลือเกิน ขอบคุณล่วงหน้าครับ

ของ Polar เข้าใจง่ายครับ

[choochoo]

ขอบคุณสำหรับข้อมูล เดี๋ยวผมจะลองเอาไปฝึกดูบ้างครับ

[ฅนแถววิเศษ]

ป้กไว้อ่านครับผม

[Democrazy]

The Next Level - Hunter Allen

http://www.peakscoachinggroup.com/Artic ... _level.pdf

[Democrazy]

Aerobic Endurance and Decoupling, by Joe Friel

http://www.peaksware.com/articles/cycli ... friel.aspx

[Democrazy]

Estimating Training Stress Score (TSS), by Joe Friel

http://home.trainingpeaks.com/articles/ ... friel.aspx

[jim jazz]

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