Essex golden me nyuam tub thiab ib-teev Teev Cov Ntaub Ntawv tuav ntawm nws cov lus zais kom ua tiav
Ib tug ntawm cov tswv cuab sib txawv ntawm cov qoob loo tshiab ntawm cov hnub qub British caij tsheb kauj vab, Alex Dowsett yog tus kws tshaj lij lub sijhawm sim uas tau yeej British National Time Trial Champion hauv tsib ntawm rau xyoo dhau los, mus txog thiab suav nrog xyoo 2016 tsis ntev los no. championships.
Ib tug qub ntawm Team Sky, tus tub Essex tau tsiv mus rau Spanish WorldTour outfit Movistar hauv 2013 thiab tau nrog lawv nyob txij li ntawd los, haum zoo nrog cov phooj ywg zoo li tam sim no Vuelta a España champ Nairo Quintana.
Raws li tus kws tshaj lij tawm tsam lub moos, Dowsett yog ib qho ntawm ob peb tus uas tau tuav Teev Teev Cov Ntaub Ntawv - txawm hais tias nws tsis muaj nws ntev, vim nws tau tawg los ntawm Sir Brad Wiggins hauv tsib lub lis piam rov qab rau xyoo 2015..
FACT FILE
Name: Alex Dowssett
Hnub nyoog: 27
Height: 1.82m (6ft)
Lives: Essex
Rider type: sijhawm-triallist
pab pawg kws tshaj lij: 2010 Trek-Livestrong; 2011-2012 Team Ntuj; 2013-tam sim no Movistar
Palmarès: Giro d'Italia theem 2013; Bayern-Rundfahrt 2015; British Time Trial Champion 2011-13, 2015-16; Ntiaj Teb Teev Cov Ntaub Ntawv 52.937km
Ua haujlwm rov qab
Dab tsi? 'Thaum peb tab tom cob qhia rau kev sib tw ntawm Movistar, peb sib tw thiab ua haujlwm rov qab,' Dowsett qhia.
Qhov no txhais tau li cas yog kev cob qhia cov neeg ua haujlwm tau teeb tsa lawv lub hom phiaj rau xyoo, tom qab ntawd tsim lub sijhawm cob qhia ua haujlwm rov qab.
Txoj kev tsim qauv no zam kev sib tsoo hauv cov kev sib tham mus rau hauv ib qho xwm txheej thaum koj lub cev tsis tau so txaus.
How? Tau txais kev ntaus pob ncaws pob tom ntej? Ua ntej saib lub lim tiam ua ntej nws.
Hnub ua ntej kev sib tw, tsis ua dab tsi tab sis so. Hnub ua ntej, xaum me ntsis caij, hnub ua ntej me ntsis ntxiv, thiab lwm yam.
Lub tswv yim yog kom taper koj qhov kev cob qhia kom koj lub cev npaj tau raws li qhov ua tau rau qhov kev tshwm sim loj. Tom qab ntawd, ua haujlwm rov qab mus rau qhov chaw koj nyob niaj hnub no, tsim koj txoj kev npaj kom koj qhov kev cob qhia ua haujlwm nce siab ua ntej lub lim tiam ntawd.
Kho koj txoj kev npaj thaum koj mus, raws li koj lub cev ua haujlwm zoo li cas rau kev cob qhia. Yog tias lub hom phiaj nyuaj dhau, txo qis - xyuas kom cov hom phiaj muaj tseeb.
Tau phaus
Dab tsi? Nailing lub sij hawm sim yog feem ntau hais txog kev tau txais cov lej raug, los ntawm kev ntaus lub zog ntawm lub zog rau feem ntau ntawm koj lub caij, kom paub tseeb tias koj tsis yog phaus tshaj koj qhov hnyav tshaj plaws.
'Ib yam uas ntau tus neeg yuam kev yog lub cev hnyav. Koj tuaj yeem siv ntau txhiab phaus ntawm lub log uas yuav chais tawm 200g, tab sis yog tias koj tau txais lub pob zeb hloov ces koj yuav tua koj tus kheej hauv ko taw, 'Dowsett hais.
Yuav ua li cas? Qhov tseem ceeb ntawm kev tswj qhov hnyav yog kev noj haus, tab sis rau ntau tus neeg caij tsheb ib txoj hauv kev zoo kom paub tseeb tias koj tsis txhob poob rau phaus yog koom nrog kev sib tw rog..
'Lub hom phiaj tseem ceeb ntawm cov neeg ua kis las feem ntau yog ua kom muaj kev sib tw ntau tshaj plaws, thiab tau txais ntshiv yog ib qho txhais tau tias mus txog qhov kawg, ' Matt Fitzgerald, tus sau ntawm Racing Weight, qhia peb.
'Yuav luag txhua tus neeg caij tsheb kauj vab tuaj yeem tau txais txiaj ntsig los ntawm kev ua ntau qhov nruab nrab siv mais ntxiv nrog rau lub sijhawm siv siab, 'nws hais.
Rau ntau, cov caij no tuaj yeem raug cais kom zaum ntawm 55-65% ntawm koj lub plawv dhia siab tshaj plaws.
Yog tias tsuas yog siv cov protein ntau thoob plaws hauv kev caij tsheb, koj lub cev yuav siv cov khw muag roj hauv koj los ua haujlwm ua lub zog thaum tswj cov leeg nqaij zoo.
Txawm li cas los xij, nco ntsoov tsis txhob mus deb dhau txoj kev, raws li Dowsett ceeb toom. 'Kuv poob peb kilos thiab tam sim ntawd kuv tau hla kev nce toj tsis muaj teeb meem.
'Tab sis tom qab ntawd nws yog Catch-22 - Kuv xav tias kuv yuav sim txo peb kilos ntxiv tab sis kuv poob tag nrho lub zog yog li nws yog txhua yam txog kev nrhiav qhov sib npaug.'
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
Raug up
Dab tsi? Cov neeg caij tsheb uas tsis ncaj ncees muab tso rau hauv qhov tsis ncaj ncees lawm mais thoob plaws lub xyoo, tab sis lawv tseem yuav qhia rau koj tias kev so kom raug yog qhov tseem ceeb.
'Koj qhov kev cob qhia tsuas yog zoo li koj so kom kuv tau txias ntau heev,' Dowsett piav qhia, thaum tham txog nws lub caij ntuj no kev cob qhia camp.
'Thaum kuv nyob hauv tsev, ib txwm muaj suab nrov me ntsis txog tom qab kev cob qhia tab sis [hauv Mallorca], koj rov qab los, muaj zaws thiab pw saum txaj kom koj tuaj yeem nqus tau ntau qhov kev cob qhia..'
Yuav ua li cas? Kev so yuav ua kom pom cov duab ntawm zaum saum txaj munching ib lub hnab crisps, tab sis qhov no tsis yog qhov peb txhais tau.
Pros siv 'rov qab caij', uas yog 1-2 teev caij kom caj dab koj cov leeg mus rau hauv kev tshem koj lub cev ntawm kev cob qhia los ntawm cov khoom xws li lactic acid.
Cov no muaj txiaj ntsig tshwj xeeb yog tias koj tab tom rub koj qhov kev cob qhia ua ntej qhov kev tshwm sim tseem ceeb, txawm tias yog kev ncaws pob lossis kev sib tw, vim kev rov qab los xyuas kom koj tswj tau qib kev muaj peev xwm tsis muaj kev pheej hmoo poob tag nrho los ntawm kev thawb hnyav dhau..
Siv lub sijhawm luv luv
Dab tsi? Los ntawm keeb kwm yav dhau los, Dowsett tau siv los siv lub sijhawm luv dua, qhov zoo yog 165mm lossis 170mm (tus Brit siv 170mm ntawm nws Canyon Aeroad).
Txawm hais tias ntau tus siv crank lengths txuas rau lawv qhov siab, cov neeg caij tsheb yuav nyiam luv luv crank ntev kom nce lawv cov kiv puag ncig ib feeb (RPM).
Qhov no yog vim tias ua kom lub siab ua haujlwm siab ntawm txoj kev khiav yog qhov tseem ceeb rau kev tsim kom muaj kev nrawm dua - thiab rau cov neeg caij tsheb nws tuaj yeem pab tswj kom muaj zog, tshwj xeeb tshaj yog thaum nce toj Alps hauv Tour de France.
Lwm tus neeg caij tsheb zoo li Mark Cavendish siv tib lub tshuab crank rau lawv qhov kev sib tw zaum kawg kom lawv tuaj yeem tig tawm thiab ncav cuag lawv qhov nrawm nrawm dua, ua rau lawv muaj ntug rau lwm tus hauv thaj teb.
Yuav ua li cas? Thaum pib nws yuav xav tias coj txawv txawv thaum siv lub crank ntev me ntsis tab sis raws li koj lub cev tau siv rau nws, nws yuav siv sij hawm tsawg dua los tig cranks thiab nce. koj cadence.
Ntau tus kws tshaj lij los ntawm Geraint Thomas mus rau Wiggo lub hom phiaj ua kom lawv cov cadence siab vim nws pab nrog kev txuag hluav taws xob thiab kev ua haujlwm.
Nyob ib ncig ntawm 100rpm lossis dhau los yog suav tias yog los pab koj lub cev lub khw muag khoom hluav taws xob thiab kev tswj ceev.
Tsis txhob cia obstacles los ntawm koj txoj kev
Dab tsi? Tus tub ntawm tus ex-pro tus kws tsav tsheb kis las, Dowsett yug los sib tw, tab sis tom qab kuaj pom tias muaj hemophilia nws yuav tsum txiav txim siab tawm tsam kev kis las xws li ncaws pob lossis rugby.
Tab sis qhov no tsis tau txwv tsis pub nws dhau los ua ib tus neeg caij tsheb kauj vab nyuaj. Ib qho kev raug mob hauv Tour de France pom nws tau txais rau 6 stitches hauv nws txhais caj npab, uas nws tau xaiv kom muab tso rau hauv yam tsis muaj tshuaj loog hauv zos vim ntshai nws yuav txwv nws qhov kev ua tau zoo rau hnub tom qab.
Yuav ua li cas? Cov neeg ncaws pob sab saum toj zoo li tshwj xeeb tshaj yog muaj peev xwm zom tau los ntawm cov xwm txheej nyuaj, tab sis tsis txhob dag.
Professor Greg Whyte, tus kws tshawb fawb txog kev ua kis las thiab tus kws sau ntawv Achieve the Impossible, qhia peb tias ntau qhov nws tsuas yog los ntawm kev teeb tsa lub hom phiaj.
'Lub hom phiaj yuav tsum nyuaj tab sis ua tiav; tsis txhob muab koj qhov muag qis. Tsis tas li ntawd, xyuas kom meej tias lub hom phiaj yog ntsuas tau yog li koj tuaj yeem saib xyuas koj qhov kev nce qib.
'Thiab qhov tseem ceeb tshaj plaws, ua kev zoo siab rau kev vam meej - nco ntsoov hnov cov roses,' tus kws tshaj lij qhia.
Nws yog ib txwm xav tias swb los ntawm obstacles, yog li nco ntsoov koj tus kheej ntawm koj lub hom phiaj thiab koj yuav tau caij siab.
Tshwj xeeb koj qhov kev cob qhia
Dab tsi? Lub sij hawm sim sim tej zaum yuav yog ib feem ntawm txoj kev sib tw daim ntawv qhia hnub tab sis 'Kev Sib Tw Ntawm Qhov Tseeb' txawv heev rau pawg haiv neeg thiab kev cob qhia qhia txog qhov ntawd.
'Lub sijhawm sim yog ib yam uas koj tuaj yeem siv cov kev cob qhia tshwj xeeb rau,' qhia Dowsett.
'Yog tias kuv xav kom nruab nrab 400 watts hauv 10-mais lub sijhawm sim hauv, hais tias, 20 feeb ntawm kev caij tsheb muab lossis nqa, ces kuv qhov kev cob qhia yuav yog thawb 450 watts rau tsib feeb los tsim kuv qhov chaw pib, thiab tom qab ntawd kuv yuav ua kom muaj zog ntawm 350 watts rau ib nrab teev los thawb kuv txoj kev ua siab ntev.'
Yuav ua li cas? Txawm tias koj tab tom nrhiav kev sib tw 400km Audax lossis kev sib tw 1hr, nws yog qhov tseem ceeb rau saib koj qhov kev cob qhia thiab siv cov phiaj xwm tshwj xeeb kom koj ua tau. zoo dua rau koj qhov kev tshwm sim.
Yog tias koj tab tom ua koj thawj kis las, nws yog qhov tseem ceeb kom ntseeg tau tias koj muaj peev xwm ua tau ntau mais. Piv txwv li, yog tias kev ntaus pob ncaws pob yog 80 mais, nws yog qhov zoo rau lub hom phiaj rau 100 yog li tuaj hnub sib tw koj tuaj yeem ua tau yooj yim.
Los ntawm kev tsim kom txog li 100-mais cim nyob rau lub sijhawm, koj tuaj yeem tshwj xeeb hauv kev cob qhia rau kev caij tsheb kauj vab - tsis zoo li tus sprinter uas feem ntau yuav siv sijhawm luv luv, nrawm nrawm los tsim kev nrawm.
