{"id":737,"date":"2023-04-13T12:24:30","date_gmt":"2023-04-13T12:24:30","guid":{"rendered":""},"modified":"2023-04-14T09:40:27","modified_gmt":"2023-04-14T09:40:27","slug":"kuidas-treenida-voimsusanduriga-tsoonid-ja-treeningkoormus","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/04\/13\/kuidas-treenida-voimsusanduriga-tsoonid-ja-treeningkoormus\/","title":{"rendered":"Kuidas treenida v\u00f5imsusanduriga \u2013 tsoonid ja treeningkoormus"},"content":{"rendered":"

V\u00f5imsusanduritel on rattas\u00f5idus mitmesuguseid rakendusi. Saad andureid kasutada oma pingutuste suunamiseks s\u00f5idu ajal, treeningkoormuse j\u00e4lgimiseks ning oma sooritusv\u00f5ime m\u00f5\u00f5tmiseks ja testimiseks. Anduritest v\u00f5ib olla palju abi oma eesm\u00e4rkideni j\u00f5udmisel ja v\u00f5istluspotentsiaali saavutamisel. Vaatame neid kasutusviise l\u00e4hemalt.<\/b><\/p>\n

Pane paika oma v\u00f5imsustsoonid<\/strong><\/h3>\n

Kui sul on soov kasutada v\u00f5imsusandurit treeningute suunamiseks, tuleb esmalt m\u00e4\u00e4ratleda oma v\u00f5imsustsoonid. V\u00f5imsustsoonide arv on kolm kuni seitse s\u00f5ltuvalt kasutatavast mudelist. Vaatame l\u00e4hemalt kuuetsoonilist mudelit, mida kasutab Zwift<\/a> ja mis p\u00f5hineb algselt dr Andy Coggani m\u00e4\u00e4ratletud tsoonidel.<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n
Tsoon<\/strong><\/td>\nKirjeldus<\/strong><\/td>\nV\u00f5imsus (%\u00a0 FTP-st)<\/strong><\/td>\nKestus<\/strong><\/td>\n<\/tr>\n
1<\/td>\nTaastumine<\/span><\/td>\nAlla 55%<\/td>\nPiiramatu<\/span><\/td>\n<\/tr>\n
2<\/td>\nVastupidavus<\/span><\/td>\n56-75%<\/td>\n3+ tundi<\/span><\/td>\n<\/tr>\n
3<\/td>\nTempo<\/td>\n76-90%<\/td>\n20-60 minutit<\/span><\/td>\n<\/tr>\n
4<\/td>\nLaktaadil\u00e4vend<\/span><\/td>\n91-105%<\/td>\n10-30 minutit<\/span><\/td>\n<\/tr>\n
5<\/td>\nVO2Max<\/td>\n106-120%<\/td>\n3-8 minutit<\/span><\/td>\n<\/tr>\n
6<\/td>\nAnaeroobne v\u00f5imekus<\/span><\/td>\n\u00dcle 121%<\/td>\n30-180 sekundit<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Tavaline viis v\u00f5imsustsoonide m\u00e4\u00e4ratlemiseks on FTP-testi (Functional Threshold Power \u2013 funktsionaalne energial\u00e4vend) abil. Kui sul on v\u00f5imsusandur, tuleb lihtsalt teha treeningsessioon, kus sa s\u00f5idad maksimaalselt pingutades 20 minutit. Seej\u00e4rel v\u00f5tad oma keskmise v\u00f5imsuse selle 20 minuti kestel ja korrutad 0,95-ga \u2013 see ongi sinu FTP.<\/span><\/p>\n

V\u00f5rdluseks: pulsisagedust tsoonide m\u00e4\u00e4ratlemiseks pruukides saad kasutada ainult viit tsooni. Kuues tsoon on t\u00e4isj\u00f5uga pingutus, mida sa suudad ainult sekundite v\u00e4ltel ning pulsisagedus ei reageeri sellele piisavalt kiiresti, et muutused oleks m\u00f5\u00f5detavad.<\/span><\/p>\n

Kasuta tsoone konkreetse treeningu eesm\u00e4rkide paikapanemiseks<\/strong><\/h3>\n

Treeningutel on k\u00f5igil tsoonidel erinev otstarve. Sinu treener v\u00f5i varem ettevalmistatud treeningplaan<\/a> saavad seda \u00e4ra kasutada. Siin on m\u00f5ned n\u00e4ited laktaadil\u00e4vendi treeningutest, vastupidavustreeningutest ja taastumissessioonidest<\/a>, mis on m\u00e4\u00e4ratletud v\u00f5imsustsoonidega. V\u00f5imsusanduri olemasolul on lihtne n\u00e4ha, kas sa p\u00fcsid vajalikus v\u00f5imsustsoonis v\u00f5i mitte. See teeb treeningu m\u00e4rksa sihip\u00e4rasemaks ja t\u00e4psemaks. N\u00e4iteks kui sa tahad parandada oma vastupidavust<\/a>, ei ole vaja muretseda, et pingutad liiga palju v\u00f5i liiga v\u00e4he \u2013 piisab pilgust v\u00f5imsusandurile.<\/span><\/p>\n

\"\"<\/a>V\u00f5imsusanduriga treenimine t\u00f5i revolutsiooni jalgratturite treeningusse ja arengu m\u00f5\u00f5tmisse. \u00a9 Profimedia<\/span><\/em><\/p>\n

H\u00e4sti koostatud treeningplaani eesm\u00e4rk on mitte ainult etteantud v\u00f5imsustsoonides p\u00fcsimine iga s\u00f5idu ajal, vaid n\u00e4dalate ja kuude jooksul neis tsoonides treenitud aja kogumine. See annab sulle \u00fclevaate oma treeningute tasakaalust ja intensiivsuse jaotusest. N\u00e4iteks v\u00e4ga populaarne l\u00e4henemisviis, mida kutsutakse polariseeritud treeninguks, n\u00f5uab, et sa treeniksid 80% ajast madala ja 20% k\u00f5rge intensiivsusega. Ilma oma tsoone teadmata on seda peaaegu v\u00f5imatu j\u00e4lgida.<\/span><\/p>\n

J\u00e4lgi oma treeningkoormust<\/strong><\/h3>\n

Parim viis ratturina arenemiseks on treeningkoormuse tasakaalustamine piisava taastumisega. V\u00f5imsuse andmed saavad aidata m\u00f5ista, kui rasked su treeningud t\u00e4pselt on. N\u00e4iteks TrainingPeaks<\/a> aitab sul v\u00f5imsusanduri andmeid m\u00f5ista n\u00e4itajaga, mida kutsutakse treeningkoormuse tasakaaluks (TSB \u2013 Training Stress Balance). See v\u00f5rdleb sinu viimase seitsme p\u00e4eva treeningmahtu sinu viimase 42 p\u00e4eva treeningmahuga, et hinnata kogunenud v\u00e4simuse astet ja sooritusvalmidust.<\/span><\/p>\n

TSB positiivne v\u00e4\u00e4rtus t\u00e4hendab, et oled viimasel n\u00e4dalal treeninud v\u00e4hem kui viimase kuue n\u00e4dala jooksul keskmiselt. See vihjab, et peaksid olema h\u00e4sti puhanud ja valmis j\u00e4rgmisel n\u00e4dalal rohkem pingutama. Negatiivne TSB t\u00e4hendab, et oled treeninud rohkem ja hakkab tekkima \u00fcletreening. Kui sa kasutad Stravat<\/a>, siis sealne vormi\/v\u00e4rskuse valem sarnaneb TSB-le. See peaks sul aitama leida \u00f5ige tasakaalu raskete treeningute ja taastumise vahel.<\/span><\/p>\n

Pane oma sooritusv\u00f5ime proovile<\/strong><\/h3>\n

V\u00f5imsusandur v\u00f5ib olla ka objektiivne viis oma sooritusv\u00f5ime testimiseks. V\u00f5id regulaarselt FTP-testi korrata, et n\u00e4ha FTP muutumist ja v\u00e4rskendada oma v\u00f5imsustsoone. Kuid sa saad ka testida oma sooritusv\u00f5imet igas tsoonis, m\u00f5\u00f5tes maksimaalset v\u00f5imsust 5 sekundi, 1 minuti, 5 minuti jne jooksul. See toob v\u00e4lja su n\u00f5rkused ja tugevused ning aitab kindlaks teha, mille kallal k\u00f5ige rohkem t\u00f6\u00f6tada.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00f5imsusanduritel on rattas\u00f5idus mitmesuguseid rakendusi. Saad andureid kasutada oma pingutuste suunamiseks s\u00f5idu ajal, treeningkoormuse j\u00e4lgimiseks ning oma sooritusv\u00f5ime m\u00f5\u00f5tmiseks ja […]<\/p>\n","protected":false},"author":174,"featured_media":751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"\nKuidas treenida v\u00f5imsusanduriga \u2013 tsoonid ja treeningkoormus - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"V\u00f5imsusanduritel on rattas\u00f5idus mitmesuguseid rakendusi. 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