{"id":706,"date":"2023-04-03T07:18:22","date_gmt":"2023-04-03T07:18:22","guid":{"rendered":""},"modified":"2023-04-14T09:40:50","modified_gmt":"2023-04-14T09:40:50","slug":"kuidas-treenida-voimsusanduriga-pohitoed","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/04\/03\/kuidas-treenida-voimsusanduriga-pohitoed\/","title":{"rendered":"Kuidas treenida v\u00f5imsusanduriga \u2013 p\u00f5hit\u00f5ed"},"content":{"rendered":"<p>V\u00f5imsusanduriga treenimine t\u00f5i revolutsiooni jalgratturite treeningusse ja arengu m\u00f5\u00f5tmisse. T\u00e4pseid ja objektiivseid andmeid andvad v\u00f5imsusandurid on v\u00f5imaldanud ratturitel treenida t\u00f5husamalt kui kunagi varem. Selles artiklis vaatame \u00fcle p\u00f5hiterminid, mida iga v\u00f5imsusanduriga treenima \u00f5ppiv rattur peaks teadma.<\/p>\n<p><strong>Mis on v\u00f5imsusandur rattas\u00f5idus?<\/strong><\/p>\n<p>Alustame alust\u00f5dedest. Rattas\u00f5idu <a href=\"https:\/\/www.hobisport.ee\/index.php\/assioma-voimsusandurid\">v\u00f5imsusandurid<\/a> on seadmed, mis on tavaliselt integreeritud pedaalide, k\u00e4pa spaideri, k\u00e4pa (v\u00e4nda) v\u00f5i tagarummu k\u00fclge. Neis kasutatavad tensoandurid m\u00f5\u00f5davad jalgratta \u00fclekandes\u00fcsteemile m\u00f5juvat p\u00f6\u00f6rdemomenti ning n\u00e4itavad reaalajas, kui palju t\u00f6\u00f6d rattur teeb.\u00a0 V\u00f5imsuse andmed edastatakse seej\u00e4rel rattakompuutrile, mis kuvab arendatavat v\u00f5imsust ning salvestab andmed hilisema anal\u00fc\u00fcsi tarvis.<\/p>\n<p>V\u00f5imsust v\u00e4ljendatakse vattides ning see s\u00f5ltub p\u00f6\u00f6rdemomendist ja kadentsist. V\u00f5imsusandur n\u00e4itab ka ratturi tehtava t\u00f6\u00f6 hulka, mida m\u00f5\u00f5detakse kilod\u017eaulides v\u00f5i kilokalorites. On lihtne taibata, et t\u00e4psete andmete omamine rattasadulas arendatava v\u00f5imsuse ja p\u00f5letatud kalorite kohta on hindamatu v\u00e4\u00e4rtusega treeninguid, v\u00f5istlusi ja isegi toitumist kavandades. Kuid enne neisse teemadesse s\u00fcvenemist vaatame \u00fcle terminoloogia.<\/p>\n<p><strong>V\u00f5imsusanduriga treeningu terminoloogia<\/strong><\/p>\n<p>Teiste ratturite ja treenerite poolt kasutatava terminoloogia m\u00f5istmine aitab sul aru saada v\u00f5imsusanduri pakutavatest numbritest. Siin on sagedamini kasutatavad fraasid ja terminid.<\/p>\n<ul>\n<li><strong>Kadents<\/strong>: p\u00f6\u00f6rete arv, mille ratturi pedaalid teevad aja\u00fchikus, tavaliselt on m\u00f5\u00f5t\u00fchikuks p\u00f6\u00f6rdeid minutis (p\/min).<\/li>\n<li><strong>P\u00f6\u00f6rdemoment<\/strong>: pedaalide p\u00f6\u00f6rlemiseks neile rakendatud j\u00f5ud m\u00f5\u00f5detuna njuutonmeetrites (Nm).<\/li>\n<li><strong>Keskmine v\u00f5imsus (AP \u2013 Average Power)<\/strong>: v\u00e4ljendab ratturi arendatavat keskmist v\u00f5imsust ajavahemiku jooksul, sealhulgas vabajooksul veedetud ajal. Ajavahemikuks v\u00f5ib olla mingi intervall, osa s\u00f5idust v\u00f5i terve s\u00f5it.<\/li>\n<li><strong>Funktsionaalne energial\u00e4vend (FTP \u2013 Functional Threshold Power)<\/strong>: suurim keskmine v\u00f5imsus, mida rattur suudab hoida 60 minuti jooksul.<\/li>\n<li><strong>V\u00f5imsustsoonid<\/strong>: v\u00f5imsuste vahemikud, mis vastavad erineva intensiivsusega treeningule, v\u00e4ljendatakse tavaliselt protsentidena FTP-st.<\/li>\n<li><strong>Normaliseeritud v\u00f5imsus (NP \u2013 Normalized Power)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. See on v\u00f5imsuse arvutuslik v\u00e4\u00e4rtus, mis hindab ratturi keskmist v\u00f5imsust juhul, kui ta poleks liikunud vabajooksuga v\u00f5i m\u00e4est laskunud. Seep\u00e4rast ongi NP kujunenud populaarsemaks kui AP.<\/li>\n<li><strong>Intensiivsustegur (IF \u2013 Intensity Factor)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. See on treeningsessiooni suhtelise intensiivsuse m\u00f5\u00f5t, mis p\u00f5hineb NP suhtel ratturi FTP-sse.<\/li>\n<li><strong>Kasutegur (EF \u2013 Efficiency Factor)<\/strong>: see m\u00f5\u00f5dik v\u00e4ljendab ratturi t\u00f5husust energia edasiliikumiseks muundamisel. V\u00e4ljendatakse ratturi NP ja sessiooni keskmise pulsisageduse suhtena.<\/li>\n<li><strong>Treeningkoormuse n\u00e4itaja (TSS \u2013 Training Stress Score)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. See n\u00e4itaja kasutab \u00fcksikute treeningute koormuse m\u00f5\u00f5tmiseks ja hindamiseks nii intensiivsust kui ka kestust.<\/li>\n<li><strong>Akuutne treeningkoormus (ATL \u2013 Acute Training Load)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. Viimase seitsme p\u00e4eva TSS-i kaalutud keskmine.<\/li>\n<li><strong>Krooniline treeningkoormus (CTL \u2013 Chronic Training Load)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. Viimase 42 p\u00e4eva TSS-i kaalutud keskmine.<\/li>\n<li><strong>Treeningkoormuse tasakaal (TSB \u2013 Training Stress Balance)<\/strong>: termin on TrainingPeaksi kaubam\u00e4rk. Ennustab sportlase sooritusvalmidust. Saadakse, kui eelmise p\u00e4eva CTL-ist lahutatakse eelmise p\u00e4eva ATL.<\/li>\n<li><strong>Vorm \/ V\u00e4rskus (fitness) <\/strong>: see on TSB sarnane Strava valem, mis ennustab sportlase sooritusvalmidust.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>See oli esimene osa v\u00f5imsusandurite ja nendega treenimise artiklite sarijast.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00f5imsusanduriga treenimine t\u00f5i revolutsiooni jalgratturite treeningusse ja arengu m\u00f5\u00f5tmisse. T\u00e4pseid ja objektiivseid andmeid andvad v\u00f5imsusandurid on v\u00f5imaldanud ratturitel treenida t\u00f5husamalt [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":711,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kuidas treenida v\u00f5imsusanduriga \u2013 p\u00f5hit\u00f5ed - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"V\u00f5imsusanduriga treenimine t\u00f5i revolutsiooni jalgratturite treeningusse ja arengu m\u00f5\u00f5tmisse. 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