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Alapine (frequency)

Aia kekahi kumumanaʻo ʻo ke cadence maikaʻi loa ke holo nei me ka nānā ʻole i ka wikiwiki ʻo 180. I ka hoʻomaʻamaʻa, ʻike ka hapanui o nā amateur i ka paʻakikī loa e hoʻomohala i kahi cadence. ʻOi loa inā aia ka wikiwiki ma lalo o 6 mau minuke i kēlā me kēia kilomika.

Ke wehewehe a hōʻoia nei i ka pono o ke alapine kiʻekiʻe i ka wā e holo ana, hōʻike lākou i ka laʻana o nā ʻelapa elite i manaʻo ʻia, holo mau me ke alapine kiʻekiʻe. A mālama wale ʻia ka tempo e ka lōʻihi o ke ala.

ʻO ka ʻoiaʻiʻo, ʻaʻole kēia ka hihia. ʻO ka mea mua, hana nā ʻōlapa elite i ka holo māmā ʻana o ka aerobic māmā i ka wikiwiki i holo ʻole ai nā amateurs he nui i nā hoʻokūkū. ʻO ka lua, inā ʻoe e nānā i ka hoʻomaʻamaʻa wāwa o ka ʻelele elite, ʻike ʻia ma nā ʻāpana tempo mālama ʻo ia i ke alapine kiʻekiʻe, ma kahi o 190. Akā ke hele ʻo ia i ka wā hoʻōla, a laila hoʻemi ke alapine me ka tempo.

ʻO kahi laʻana, ma kekahi o nā hana a ka mea hoʻopaʻa moʻolelo honua ma ka marathon ʻo Eliod Kipchoge, hiki iā ʻoe ke ʻike me ka ʻole o nā helu hou ʻana e hoʻemi ana ke alapine ke hoʻololi ʻoe i kahi holo lohi. ʻO ke alapine holo kiki i kēia hana ʻo 190. ʻO ke alapine holo mālie ʻo 170. ʻIke maopopo ia ʻoiai kahi holo lohi he holo kūpono loa kona. Pēlā nō ia no ko Eliud mau hoa hoʻomaʻamaʻa hoʻomaʻamaʻa, ʻo lākou nō kekahi he poʻe haʻuki pae honua.

No laila hiki iā mākou ke ʻōlelo inā inā holo mau kekahi o nā mea haʻuki elite i ka pinepine like. ʻAʻole maopopo nā poʻe āpau. No laila, ke hoʻomaka nei ke kānalua o kēia ʻōlelo e hāpai i nā kānalua.

Manaʻo ʻia he waiwai paʻa ka pinepine. A i ka manawa o ka hana pū ʻana me nā amateur o ka holo ʻana ma ke ʻano he alakaʻi, hiki iā ʻoe ke hilinaʻi wale i kēia. Hoʻomaka ka holoʻokoʻa o ka poʻe ʻokoʻa i ka holo ʻana. A i ka wikiwiki mālie like, hiki i kekahi mea holo ke loaʻa ke alapine o 160, a me kekahi 180. A hoʻohuli pinepine ʻia kēia mea hōʻike e ka ulu ʻana o ka mea haʻuki. ʻO kahi laʻana, makemake nā mea holo pōkole i kahi kiʻekiʻe kiʻekiʻe ma mua o nā mea holo kiʻekiʻe.

Eia nō naʻe, ʻaʻole kaulike ka ulu a me ka cadence. A he nui nā hoʻokoe ke holo ka mea haʻuki loloa i kahi alapine kiʻekiʻe. A ʻo ka mea holo pōkole he cadence haʻahaʻa kona. ʻOiai he mea ʻole ka hōʻole ʻana i nā kānāwai o ke kālaikū. ʻAʻole ia no ka mea ʻole he lōʻihi ka lōʻihi o nā kukini mamao. Pōkole ka nui o nā mea haʻuki elite.

Akā me kēia mau mea āpau, he mea nui ka cadence no ka holo pono ʻana. A ke kamaʻilio mākou e pili ana i ka holo ʻana i nā hoʻokūkū, hiki i kahi alapine kiʻekiʻe ke hoʻomaikaʻi i ka hoʻokele waiwai. Ka mea e hoʻopili pololei i nā kekona hoʻopau.

Holo nā kukini marathon elite i ko lākou marathon ma ke kaha awelika o 180-190. Ka mea e hōʻike nei i ka wikiwiki wikiwiki kūpono, pono maoli ka cadence. No laila, ka ʻōlelo. Pono ke cadence i ka mahele o 180 strides i kēlā me kēia minuke i hiki ke hoʻopili ʻia i nā wikiwiki hoʻokūkū. Inā pono e hoʻopili i kēia alapine i ka holo lohi ʻana ʻaʻole i ʻike ʻia.

ʻO ka pinepine, kahi hoʻāʻo e hoʻonui i ke alapine o ka holo ʻana ke haʻahaʻa ka wikiwiki i nā mīkini o nā neʻe a me ka hana holo ʻana i ka maʻamau. Lilo i ke ala hele pōkole loa. A i ka hana, ʻaʻole hāʻawi kēia i ka hopena like i ke aʻo ʻana. Manaʻo ʻia kēlā iā ia.

I ka manawa like, haʻahaʻa loa i ke alapine, ʻoiai ma nā helu haʻahaʻa, huli i ka lele ʻana i loko. ʻO ka mea e koi ai i ka ikaika hou aʻe. No laila, pono e hana ma ke alapine. A no kahi holo lohi, ʻo ke alapine ma kahi o 170, e like me ka hōʻike ʻana o ka hana, pili a kūpono. Akā ʻoi aku ka maikaʻi o ka wikiwiki hoʻokūkū me ke alapine o 180 mau ʻanuʻu a ʻoi paha.

E nānā i ka wikiō: 2 12 Alpine Type-Rs on LOW FREQUENCIES (Iulai 2025).

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