Kunombono wokuthi i-cadence efanelekile lapho isebenza kungakhathalekile ijubane layo ingu-180. Ngokwenza njalo, iningi labadlali abancane likuthola kunzima kakhulu ukuthuthukisa imvamisa enjalo. Ikakhulu uma ijubane lingaphansi kwemizuzu engu-6 ngekhilomitha.
Lapho bechaza futhi befakazela ukuthi kungenzeka imvamisa ephezulu lapho begijima, banikeza isibonelo sabasubathi abasezingeni eliphezulu, okusolwa ukuthi, bahlala begijima kaningi kakhulu. Futhi i-tempo ilawulwa kuphela ngobude begxathu.
Eqinisweni, lokhu akunjalo. Okokuqala, abagijimi abasezingeni eliphakeme benza ngisho nokugijima okulula kwe-aerobic ngejubane abadlali abaningi abangagijimi ngisho nasemincintiswaneni. Okwesibili, uma ubheka ukuqeqeshwa kwesikhawu somsubathi osezingeni eliphezulu, kuvela ukuthi ezigabeni ze-tempo ugcina imvamisa ephezulu, cishe ngo-190.
Isibonelo, kokunye ukusebenza komnikazi werekhodi lomhlaba emjahweni u-Eliod Kipchoge, ungabona ngaphandle kokubala okungeziwe ukuthi imvamisa iyancipha uma ushintshela ekugijimeni kancane. Imvamisa yokugijima ngokushesha kulokhu kuvivinya umzimba ingu-190. Imvamisa ehamba kancane ingu-170. Kusobala ukuthi ngisho nokugijima kancane kunejubane elifanele kakhulu. Okufanayo kuya kozakwethu baka-Eliud bokuqeqesha, nabo abangabagijimi abasezingeni lomhlaba.
Ngakho-ke singasho ukuthi uma omunye wabasubathi abasezingeni eliphakeme egijima njalo ebangeni elifanayo. Akuwona wonke umuntu okwenzayo ngokuqinisekile. Lokhu kusho ukuthi ukungaqondakali kwalesi sitatimende sekuvele sekuqala ukuphakamisa ukungabaza.
Kukholelwa ukuthi imvamisa yimpahla engokwemvelo. Futhi ngesikhathi sokusebenza nabasafunda ngokusebenza njengomeluleki, ungaqiniseka ngalokhu kuphela. Abantu abahluke ngokuphelele baqala ukugijima kusukela ekuqaleni. Futhi ngejubane elifanayo, umgijimi oyedwa angaba nemvamisa engu-160, nomunye ongu-180. Futhi imvamisa le nkomba ithonywa ukukhula komsubathi. Ngakho-ke, abagijimi abafushane bavame ukuba nezinga eliphakeme kakhulu kunabagijimi abade.
Kodwa-ke, ukukhula ne-cadence akulingani. Futhi kunokwehluka okuningi lapho umgijimi omude egijima ngemvamisa ephezulu. Umgijimi omfushane unezinga eliphansi lokuhamba. Yize ukuphika imithetho ye-physics nakho kungasho lutho. Akusizi ngalutho ukuthi bambalwa kakhulu abagijimi bebanga abade. Abadlali abaningi abasezingeni eliphakeme bafushane impela.
Kepha ngakho konke lokhu, i-cadence impela ipharamitha ebalulekile yokusebenza kahle. Futhi lapho sikhuluma ngokuqhudelana emincintiswaneni, imvamisa ephezulu ingathuthukisa umnotho wokugijima. Okuzothinta ngqo imizuzwana yokuqeda.
Abagijimi be-Elite marathon bagijimisa imarathon yabo nge-cadence ejwayelekile ka-180-190. Okusikisela ukuthi ngejubane elanele ngokwanele, i-cadence iyadingeka ngempela. Ngakho-ke, isitatimende. Ukuthi i-cadence kufanele ibe sesigabeni semikhawulo engu-180 ngomzuzu kungasetshenziswa kumavinini wokuncintisana. Ukuthi kunesidingo sokufaka le mvamisa ekugijimeni kancane akusaziwa.
Imvamisa, ukuzama ukukhulisa imvamisa yokusebenza lapho ijubane liphansi kwehlisa imishini yokunyakaza kanye nobuchule bokusebenza ngokujwayelekile. Umzila uba mfushane kakhulu. Futhi ngokwenza, lokhu akuniki ukusebenza okufanayo ekuqeqesheni. Kulindeleke lokho kuye.
Ngasikhathi sinye, imvamisa ephansi kakhulu, noma ngamanani aphansi, iphenduka igijime igxume. Okudinga amandla angeziwe. Ngakho-ke, kuyadingeka ukusebenza kumvamisa. Futhi ngokuhamba kancane, imvamisa esifundeni se-170 izoba, njengoba imibukiso yokusebenza, ifanele futhi isebenze. Kepha isivinini sokuncintisana senziwa kahle kakhulu ngemvamisa yezinyathelo eziyi-180 nangaphezulu.
