Nauyin Horo & Sarrafa Ayyuka
Ƙididdigar Damuwa, Bin Diddigin Lafiya, Inganta Ayyuka
Fahimtar Nauyin Horo
Ƙididdigar nauyin horo yana amsa tambaya mai mahimmanci: Wane irin wahala aikin motsa jiki ya kasance? Ba kawai nisa ko lokaci ba, amma ainihin damuwar halittar jiki da aka ɗora akan jikin ku.
Tsarin Training Stress Score (TSS), wanda Dr. Andrew Coggan ya ƙera, yana ba da hanyar daidaitacce don ƙididdige ƙarfin aikin motsa jiki da tsawonsa zuwa lamba guda ɗaya. Don iyo, muna amfani da Swim Training Stress Score (sTSS) tare da gyare-gyare mai mahimmanci wanda ke ƙididdige kaddarorin juriya na musamman na ruwa.
Ma'aunin TSS
Awa daya a saurin iyakar aikin ku (CSS) = 100 TSS
Wannan daidaitawa yana ba da damar kwatanta ayyukan motsa jiki, makonni, da zagayowar horo. Iyo na iyaka na minti 30 = ~50 TSS. Iyo na iyaka na awa 2 = ~200 TSS.
Swim Training Stress Score (sTSS)
Dabarar
Inda Intensity Factor (IF) shine:
Kuma Normalized Swim Speed (NSS) shine:
⚡ Cubic Factor (IF³)
Sabbin Abubuwa Mai Mahimmanci: Iyo yana amfani da IF³ yayin da hawan keke/gudu suna amfani da IF². Wannan yana nuna ilimin kimiyyar ruwa—juriya yana ƙaruwa exponentially tare da sauri.
Tafiya 10% sauri a cikin ruwa yana buƙatar kusan 33% ƙarin ƙarfi. Cubic factor yana auna wannan ƙarin farashin halittar jiki daidai.
Misali Mai Aiki
Bayanin Mai Iyo:
- CSS: 1:33/100m = 93 daƙiƙa/100m
- FTP: 64.5 m/min (100m / 1.55min)
Bayanan Aikin Motsa Jiki:
- Jimlar Nisa: 3000m
- Lokacin Motsi: 55:00 (daƙiƙa 3300)
- Lokacin Hutu: 10:00 (ba a ƙididdige ba)
Mataki 1: Ƙididdigewa NSS
NSS = 54.5 m/min
Mataki 2: Ƙididdigewa IF
IF = 0.845
Mataki 3: Ƙididdigewa sTSS
sTSS = 0.603 × 0.917 × 100
sTSS = 55.3
Jagorar Ƙarfi na sTSS
| Kewayon sTSS | Matakin Ƙarfi | Bayanai | Misalan Ayyukan Motsa Jiki |
|---|---|---|---|
| < 50 | Warkarwa Mai Sauƙi | Iyo mai haske, mayar da hankali ga fasaha, hutu mai aiki | Iyo na warkarwa na minti 30-45, saiti na horarwa |
| 50-100 | Horo Matsakaici | Ƙididdigar horo ta yau da kullun | Juriya na aerobic na minti 60-90, yankuna gauraye |
| 100-200 | Horo Mai Wuya | Zamani masu inganci tare da aikin iyaka/VO₂ | Minti 90-120 tare da tazara na CSS, saiti na saurin fafatawa |
| 200-300 | Mai Wuya Sosai | Kwaikwayon fafatawa, tubalan ƙarfi mai girma sosai | Zamani na sa'o'i 2-3, gwaje-gwajen lokaci, saiti na ƙoƙari mafi girma |
| > 300 | Matsananci | Ranar fafatawa, abubuwan da suka wuce nisa | Gasa, iyo na Ironman, iyo na marathon |
📊 Manufofin TSS na Mako Ta Mataki
- Masu Farawa: 200-400 TSS/mako
- Matsakaici: 400-700 TSS/mako
- Ci Gaba/Ƙwarewa: 700-1000+ TSS/mako
Waɗannan suna tarawa zuwa Chronic Training Load (CTL) ku.
Performance Management Chart (PMC)
PMC yana bayyana ma'auni uku masu haɗin kai waɗanda ke ba da cikakkiyar labarin horon ku: lafiya, gajiya, da siffar.
CTL - Chronic Training Load
Matsakaicin darajar rana 42 mai nauyi exponentially na TSS na yau da kullun. Yana wakiltar lafiyar aerobic na dogon lokaci da daidaitawar horo.
ATL - Acute Training Load
Matsakaicin darajar rana 7 mai nauyi exponentially na TSS na yau da kullun. Yana kama da damuwar horo na kwanan nan da gajiya da aka tara.
TSB - Training Stress Balance
Bambanci tsakanin lafiyar jiya da gajiya. Yana nuna shiri don yi ko buƙatar hutu.
Fahimtar CTL: Ma'aunin Lafiya Ku
Abin Da CTL Ke Wakilta
CTL yana ƙididdige nauyin aikin horo da jikin ku ya daidaita zuwa a cikin makonni 6 da suka gabata. CTL mafi girma yana nufin:
- Mafi girman ƙarfin aerobic da juriya
- Iya ɗaukar ƙarin ƙididdigar horo
- Ingantattun daidaitawa na tsoka da na metabolic
- Ayyuka mafi dorewa mafi girma
Lokaci Mai Dawwama: Ranaku 42
CTL yana da rabin rayuwa na kusan ranaku 14.7. Bayan ranaku 42, kusan kashi 36.8% (1/e) na tasirin aikin motsa jiki guda ɗaya ya rage.
Wannan lalatawar a hankali yana nufin lafiya tana ginawa a hankali amma kuma tana ɓacewa a hankali—yana kare daga rashin horo yayin gajeren hutawa.
Ƙimar CTL Ta Al'ada
Gina lafiyar tushe, iyo 3-4/mako
Horo mai dawwama, iyo 4-5/mako
Ƙididdigar mai girma, iyo 5-6/mako, ninki
Nauyin horon ƙwararru, zamani 8-12/mako
- Masu Farawa: +3-5 CTL kowace mako
- Matsakaici: +5-7 CTL kowace mako
- Ci Gaba: +7-10 CTL kowace mako
Wuce waɗannan ƙima sosai yana ƙara haɗarin rauni da gajiya mai yawa.
Fahimtar ATL: Ma'aunin Gajiya Ku
ATL yana bin diddigin damuwar horo na ɗan gajeren lokaci—gajiya da aka tara a mako da ya gabata. Yana tashi da sauri bayan horo mai wuya kuma yana raguwa da sauri lokacin hutu.
Haɓakan ATL
- Amsawa Mai Sauri: Lokaci mai dawwama na rana 7 (rabin rayuwa ~ranaku 2.4)
- Tsarin Spiky: Yana yin tsalle bayan zamani masu wuya, yana raguwa lokacin warkarwa
- Alamar Warkarwa: Faduwar ATL = ɓata gajiya
- Gargaɗin Wuce Gona Da Iri: ATL mai haɓaka akai-akai yana nuna warkarwa mara isa
🔬 Samfurin Lafiya-Gajiya
Kowane zaman horo yana samar da sakamako biyu:
- Motsa rai na lafiya (mai gina a hankali, mai dorewa)
- Gajiya (mai gina da sauri, mai ɓacewa da sauri)
Ayyuka = Lafiya - Gajiya. PMC yana bayyana wannan samfurin, yana ba da damar rarrabuwar horo na kimiyya.
A Matsayin Tsayayyen
Lokacin da nauyin horo yana dawwama mako-zuwa-mako, CTL da ATL suna haɗuwa:
Misali: 500 TSS/mako akai-akai
CTL yana gabatowa ~71
ATL yana gabatowa ~71
TSB yana gabatowa 0
Fassara: Lafiya da gajiya suna daidai. Babu tara gibi ko wuce gona da iri.
Lokacin Matakan Gini
Lokacin ƙara nauyin horo:
ATL yana tashi sauri fiye da CTL saboda lokaci mai dawwama mafi gajeren. TSB yana zama mara kyau (gajiya > lafiya). Wannan al'ada ne kuma mai fa'ida—kuna amfani da wuce gona da iri don motsa daidaitawa.
Lokacin Taper
Lokacin rage nauyin horo:
ATL yana faɗuwa sauri fiye da CTL. TSB yana zama mai kyau (lafiya > gajiya). Wannan shine manufa—isa ranar fafatawa sabon ruwa yayin riƙe lafiya.
Fahimtar TSB: Ma'aunin Siffar/Shiri Ku
TSB shine bambanci tsakanin lafiyar jiya (CTL) da gajiyar jiya (ATL). Yana nuna ko kuna da sabon ruwa ko gajiya, shiri don fafatawa ko buƙatar warkarwa.
Jagorar Fassarar TSB
| Kewayon TSB | Matsayi | Fassara | Shawarar Mataki |
|---|---|---|---|
| < -30 | Haɗarin Wuce Gona Da Iri | Gajiya matsananci. Mai yiwuwar wuce gona da iri. | Ana buƙatar warkarwa nan take. Rage ƙididdigar 50%+. |
| -20 to -30 | Tubalan Horo Mai Kyau | Wuce gona da iri mai fa'ida. Gina lafiya. | Ci gaba da shirin. Sa ido don alamun gajiya mai yawa. |
| -10 to -20 | Nauyi Matsakaici | Tarawa ta horo na al'ada. | Horo na al'ada. Iya ɗaukar zamani masu inganci. |
| -10 to +15 | Canji/Kulawa | Matsayin daidai. Gajiya mai haske ko sabon ruwa. | Mai kyau don guje-guje B/C, gwaji, ko makonni na warkarwa. |
| +15 to +25 | Kololuwar Siffar Fafatawa | Sabon ruwa kuma lafiyayye. Taga mai aiki mafi kyau. | Guje-guje masu fifiko na A. Ana tsammanin kololuwar ayyuka. |
| +25 to +35 | Sabon Ruwa Mai Yawa | An huta sosai. Mai kyau don gudu. | Guje-guje masu gajeren lokaci, gwaje-gwajen lokaci, yanayin hutu sosai. |
| > +35 | Rashin Horo | Rasa lafiya daga rashin aiki. | Komawa horo. Lafiya tana raguwa daga hutu mai tsawo. |
🎯 Manufofin TSB Ta Nisancin Fafatawa
- Sprint/Olympic Triathlon: TSB +15 zuwa +25 (taper na ranaku 7-10)
- Half Ironman (70.3): TSB +20 zuwa +30 (taper na ranaku 10-14)
- Full Ironman: TSB +15 zuwa +25 (taper na ranaku 14-21)
- Abubuwan Iyo Na Tafki: TSB +15 zuwa +25 (taper na ranaku 7-14 dangane da taron)
Misalin PMC: Tubalan Horo → Taper → Fafatawa
Zagayowar Horo na Makonni 8
Makonni 1-5: Matakin Gini
- TSS na Mako: 400 → 450 → 500 → 550 → 550
- CTL: Yana tashi a hankali daga 50 → 65
- ATL: Yana bin diddigin nauyin mako, yana canzawa 55-80
- TSB: Mara kyau (-15 zuwa -25), yana nuna damuwar horo mai fa'ida
Mako 6: Makon Warkarwa
- TSS na Mako: 300 (rage kashi 40%)
- CTL: Ɗan faɗuwa zuwa ~63 (an riƙe lafiya)
- ATL: Yana faɗuwa zuwa ~50 (gajiya ta ɓace)
- TSB: Yana tashi zuwa +5 (sabon ruwa na ɓangare)
Mako 7: Ginin Ƙarshe
- TSS na Mako: 500
- CTL: Yana hawa zuwa ~65
- ATL: Yana yin tsalle zuwa ~75
- TSB: Yana komawa -20 (an shafe horo mai inganci)
Mako 8: Taper + Fafatawa
- Ranaku 1-9: Rage ƙididdigar, riƙe ƙarfi (jimlar TSS 200)
- CTL: Raguwa mai santsi zuwa ~62 (ƙarancin asarar lafiya)
- ATL: Faɗuwa mai sauri zuwa ~40 (an kawar da gajiya)
- TSB: Yana kai +20 a ranar fafatawa
- Sakamako: Sabon ruwa, lafiyayye, shiri don yi
✅ Me yasa Taper Yana Aiki
Lokuta masu dawwama daban-daban (ranaku 42 don CTL, ranaku 7 don ATL) suna haifar da tasirin taper:
- ATL yana amsawa da sauri → Gajiya tana ɓacewa a cikin ranaku 7-10
- CTL yana amsawa a hankali → Lafiya tana dorewa na makonni
- Sakamako: Lafiya tana saura yayin gajiya ta ɓace = kololuwar ayyuka
Jagorar Aikace-aikacen Aiki
1️⃣ Bi Diddigin sTSS na Yau Da Kullun
Dawwama shine maɓalli. Rubuta sTSS na kowane aikin motsa jiki don gina ingantattun halayen CTL/ATL/TSB. Bayanan da ba su cika ba suna haifar da gibi a cikin layin lafiya.
2️⃣ Sa Ido Ga Saurin Haɓakan CTL
Ƙara CTL a hankali. Haɓakar maki 5-7 na mako yana dorewa ga yawancin masu iyo. Tsalle maki 15-20 yana gayyatan rauni.
3️⃣ Shirya Makonni Na Warkarwa
Kowane makonni 3-4, rage ƙididdigar 30-50% na mako guda. Bari TSB ya tashi zuwa -5 zuwa +10. Wannan yana haɗa lafiya kuma yana hana wuce gona da iri.
4️⃣ Ƙayyadaddun Lokacin Taper Ku
Manufa TSB +15 zuwa +25 a ranar fafatawa. Fara taper ranaku 7-14 fita dangane da nisancin taron da TSB na yanzu.
5️⃣ Kada Ku Firgita Da TSB Mara Kyau
TSB na -20 zuwa -30 lokacin matakan gini al'ada ne kuma mai fa'ida. Yana nufin kuna amfani da motsa rai don daidaitawa.
6️⃣ Girmama Lalatawar CTL
Bayan hutu daga horo, kada ku yi ƙoƙarin komawa CTL na baya nan take. Sake ginawa a hankali don guje wa rauni.
Ƙware Nauyin Horo Ku
PMC yana canza horo na zato zuwa bayanai na zahiri. Ta hanyar sa ido kan sTSS, CTL, ATL, da TSB, kuna samun iko mai daidai akan ci gaban lafiya, sarrafa gajiya, da lokacin kololuwar ayyuka.