{"id":13731,"date":"2023-04-07T07:10:42","date_gmt":"2023-04-07T07:10:42","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=13731"},"modified":"2023-04-28T15:13:18","modified_gmt":"2023-04-28T15:13:18","slug":"trening-z-pomiarem-mocy-podstawy-2","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2023\/04\/07\/trening-z-pomiarem-mocy-podstawy-2\/","title":{"rendered":"Trening z pomiarem mocy \u2013 podstawy"},"content":{"rendered":"<p><strong>Trening z pomiarem mocy zrewolucjonizowa\u0142 spos\u00f3b, w jaki kolarze trenuj\u0105 i mierz\u0105 swoje post\u0119py. Dzi\u0119ki temu, \u017ce dostarczaj\u0105 precyzyjne i obiektywne dane, pomiary mocy pozwoli\u0142y na skuteczniejsze treningi. W tym artykule poznamy kluczow\u0105 terminologi\u0119, kt\u00f3r\u0105 powinien zna\u0107 ka\u017cdy rowerzysta stawiaj\u0105cy pierwsze kroki w trenowaniu z pomiarem mocy.<\/strong><\/p>\n<h2><strong>Na czym polega pomiar mocy w kolarstwie?<\/strong><\/h2>\n<p>Zacznijmy od podstaw. Kolarskie mierniki mocy to urz\u0105dzenia mocowane zazwyczaj do peda\u0142\u00f3w roweru, krzy\u017cak\u00f3w korby, ramion korby lub tylnej piasty. Wykorzystuj\u0105 czujniki tensometryczne do pomiaru momentu obrotowego wywieranego na uk\u0142ad nap\u0119dowy roweru, co pokazuje w czasie rzeczywistym ilo\u015b\u0107 pracy wykonywanej przez rowerzyst\u0119. Dane dotycz\u0105ce mocy s\u0105 nast\u0119pnie przesy\u0142ane do komputera rowerowego, kt\u00f3ry wy\u015bwietla moc wyj\u015bciow\u0105 i przechowuje informacje do p\u00f3\u017aniejszej analizy.<\/p>\n<p>Moc wyj\u015bciow\u0105 wyra\u017camy w watach. Sk\u0142ada si\u0119 z momentu obrotowego i kadencji. Mierniki mocy pokazuj\u0105 r\u00f3wnie\u017c prac\u0119 mechaniczn\u0105, jak\u0105 wykonuje kolarz \u2013 t\u0119 z kolei wyra\u017camy w kilod\u017culach lub kilokaloriach. Jak \u0142atwo sobie wyobrazi\u0107, posiadanie precyzyjnych danych o mocy generowanej na rowerze i <a href=\"https:\/\/www.welovecycling.com\/wide\/2020\/05\/14\/how-to-convert-watts-into-calories-burned-on-the-bike\/\">liczbie spalanych kalorii<\/a> jest nieocenione podczas planowania trening\u00f3w, wy\u015bcig\u00f3w, a nawet diety. Zanim jednak zag\u0142\u0119bimy si\u0119 w te zagadnienia, przejd\u017amy do terminologii.<\/p>\n<h2><strong>Terminologia treningu z pomiarem mocy<\/strong><\/h2>\n<p>Poznanie podstawowej terminologii u\u017cywanej przez innych kolarzy i trener\u00f3w pomo\u017ce nada\u0107 sens liczbom, kt\u00f3re podaje Tw\u00f3j miernik mocy.<br \/>\nOto najcz\u0119\u015bciej u\u017cywane terminy:<\/p>\n<ul>\n<li><strong>kadencja:<\/strong> liczba obrot\u00f3w peda\u0142\u00f3w w danym przedziale czasowym, mierzona zazwyczaj w obrotach na minut\u0119 (rpm),<\/li>\n<li><strong>moment obrotowy:<\/strong> si\u0142a przy\u0142o\u017cona do peda\u0142\u00f3w w celu ich obr\u00f3cenia, mierzona w niutonometrach (Nm),<\/li>\n<li><strong>moc \u015brednia (AP):<\/strong> s\u0142u\u017cy do opisu \u015bredniej mocy wyj\u015bciowej rowerzysty w danym okresie, w\u0142\u0105czaj\u0105c w to czas sp\u0119dzony na biegu ja\u0142owym, okresem tym mo\u017ce by\u0107 interwa\u0142, segment jazdy lub ca\u0142a jazda,<\/li>\n<li><strong>funkcjonalna moc progowa (FTP):<\/strong> najwy\u017csza \u015brednia moc wyj\u015bciowa, kt\u00f3r\u0105 rowerzysta mo\u017ce utrzyma\u0107 przez 60 minut,<\/li>\n<li><strong>strefy mocy:<\/strong> zakres mocy wyj\u015bciowych, kt\u00f3re odpowiadaj\u0105 r\u00f3\u017cnym intensywno\u015bciom treningu, zwykle wyra\u017cony jako procent FTP,<\/li>\n<li><strong>moc znormalizowana (NP):<\/strong> termin zastrze\u017cony przez TrainingPeaks \u2013 oznacza wyliczon\u0105 warto\u015b\u0107 mocy, kt\u00f3ra stanowi oszacowanie, ile wynosi\u0142aby \u015brednia moc, gdyby rowerzysta porusza\u0142 si\u0119 w spos\u00f3b jednostajny \u2013 czyli bez przerw w peda\u0142owaniu i nag\u0142ych przyspiesze\u0144; ten wska\u017anik sta\u0142 si\u0119 bardziej popularny ni\u017c warto\u015b\u0107 mocy \u015bredniej,<\/li>\n<li><strong>wsp\u00f3\u0142czynnik intensywno\u015bci (IF):<\/strong> kolejny termin zastrze\u017cony przez TrainingPeaks \u2013 stanowi miar\u0119 wzgl\u0119dnej intensywno\u015bci sesji treningowej, opart\u0105 na stosunku NP do FTP rowerzysty,<\/li>\n<li><strong>wsp\u00f3\u0142czynnik efektywno\u015bci (EF):<\/strong> okre\u015bla wydajno\u015b\u0107 rowerzysty w przekszta\u0142caniu energii w ruch do przodu; wyra\u017cony jest jako stosunek NP rowerzysty do \u015bredniego t\u0119tna dla danego \u0107wiczenia,<\/li>\n<li><strong>wska\u017anik obci\u0105\u017cenia treningowego (TSS):<\/strong> kolejny termin zastrze\u017cony przez <a href=\"https:\/\/www.trainingpeaks.com\/\">TrainingPeaks<\/a> \u2013 jest to wska\u017anik wykorzystuj\u0105cy zar\u00f3wno intensywno\u015b\u0107, jak i czas trwania do ilo\u015bciowego okre\u015blenia i por\u00f3wnania obci\u0105\u017cenia poszczeg\u00f3lnych trening\u00f3w,<\/li>\n<li><strong>ostre obci\u0105\u017cenie treningowe (ATL):<\/strong> termin zastrze\u017cony przez TrainingPeaks \u2013 jest to \u015brednia wa\u017cona TSS z ostatnich 7 dni,<\/li>\n<li><strong>przewlek\u0142e obci\u0105\u017cenie treningowe (CTL):<\/strong> termin zastrze\u017cony przez TrainingPeaks \u2013 \u015brednia wa\u017cona TSS z ostatnich 42 dni,<\/li>\n<li><strong>r\u00f3wnowaga stresu treningowego (TSB):<\/strong> termin zastrze\u017cony przez TrainingPeaks \u2013 warto\u015b\u0107 ta prognozuje gotowo\u015b\u0107 sportowca do startu; oblicza si\u0119 j\u0105, odejmuj\u0105c ATL z poprzedniego dnia od CTL z poprzedniego dnia,<\/li>\n<li><strong>fitness &amp; freshness:<\/strong> sprawno\u015b\u0107 i \u015bwie\u017co\u015b\u0107 \u2013 formu\u0142a aplikacji Strava, kt\u00f3ra prognozuje gotowo\u015b\u0107 sportowca do startu, podobnie jak TSB.<\/li>\n<\/ul>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/4_v2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13790 aligncenter\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/4_v2.webp\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/4_v2.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/4_v2-300x164.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/4_v2-400x219.webp 400w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trening z pomiarem mocy zrewolucjonizowa\u0142 spos\u00f3b, w jaki kolarze trenuj\u0105 i mierz\u0105 swoje post\u0119py. Dzi\u0119ki temu, \u017ce dostarczaj\u0105 precyzyjne i [&hellip;]<\/p>\n","protected":false},"author":153,"featured_media":13724,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[176,392,393],"global-categories":[303],"class_list":["post-13731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-kolarstwo","tag-pomiar-mocy","tag-pomiar-mocy-w-kolarstwie","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>Trening z pomiarem mocy \u2013 podstawy - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2023\/04\/07\/trening-z-pomiarem-mocy-podstawy-2\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening z pomiarem mocy \u2013 podstawy\" \/>\n<meta property=\"og:description\" content=\"Trening z pomiarem mocy zrewolucjonizowa\u0142 spos\u00f3b, w jaki kolarze trenuj\u0105 i mierz\u0105 swoje post\u0119py. 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