Critical Swim Speed (CSS)

Tushen Horon Iyo Mai Dogara Da Bayanai

Menene Critical Swim Speed (CSS)?

Critical Swim Speed (CSS) shine mafi girman saurin iyo na ka'idar da za ku iya dorewa ba tare da gajiya ba. Yana wakiltar saurin iyakar aerobic ku, yawanci yana daidaitawa da jinin lactate na 4 mmol/L kuma ana iya dorewa na kusan minti 30. Ana ƙididdige CSS ta amfani da gwajin lokaci na 400m da 200m don ƙayyade yankuna keɓaɓɓu na horo.

Critical Swim Speed (CSS) yana wakiltar mafi girman saurin iyo na ka'idar da za ku iya ci gaba ba tare da gajiya ba. Shine iyakar aerobic ku a cikin ruwa—ƙarfin inda samar da lactate yayi daidai da share lactate.

🎯 Muhimm ancin Ilimin Halittar Jiki

CSS yana dace sosai da:

  • Lactate Threshold 2 (LT2) - Iyaka na numfashi na biyu
  • Maximal Lactate Steady State (MLSS) - Mafi girman matakin lactate mai dorewa
  • Functional Threshold Pace (FTP) - Kwatankwacin saurin iyo zuwa FTP na hawan keke
  • ~4 mmol/L jinin lactate - Alamar OBLA na gargajiya

Me yasa CSS Yana Da Muhimmanci

CSS shine ma'aunin tushe wanda ke buɗe duk nazarin nauyin horo mai ci gaba:

  • Yankunan Horo: Yana keɓanta yankuna masu ƙarfi dangane da ilimin halittar ku
  • Ƙididdigar sTSS: Yana ba da damar daidaitaccen ƙididdigar Training Stress Score
  • CTL/ATL/TSB: Ana buƙata don ma'aunin Performance Management Chart
  • Bin Diddigin Ci Gaba: Ma'aunin haƙiƙa na ingantaccen lafiyar jiki na aerobic
⚠️ Dogaro Mai Mahimmanci: Ba tare da ingantaccen gwajin CSS ba, ba za a iya ƙididdige ma'auni na nauyin horo na ci gaba (sTSS, CTL, ATL, TSB) ba. CSS marar inganci zai lalata duk nazarin horo na gaba.

Tsarin Gwajin CSS

📋 Tsari Na Daidaitawa

  1. Dumama

    300-800m iyo mai sauƙi, horarwa, da ci gaba mai haɓaka don shirya don mafi girman ƙoƙari.

  2. Jarrabawar Lokaci Na 400m

    Mafi girman ƙoƙari mai dorewa daga farawa ta turawa (ba tsalle ba). Rubuta lokaci zuwa daƙiƙa. Manufa: mafi saurin 400m mai dorewa.

  3. Cikakkiyar Warkarwa

    Minti 5-10 na iyo mai sauƙi ko cikakkiyar huta. Wannan yana da MUHIMMANCI don ingantattun sakamako.

  4. Jarrabawar Lokaci Na 200m

    Mafi girman ƙoƙari daga farawa ta turawa. Rubuta lokaci daidai. Wannan ya kamata ya zama mai sauri kowane 100m fiye da 400m.

⚠️ Kurakuran Da Aka Saba

Warkarwa Mara Isa

Matsala: Gajiya tana saukar da lokacin 200m ba daidai ba

Sakamako: CSS da aka ƙididdiga ya zama mai sauri fiye da gaskiya, yana haifar da yankuna masu wuce kima

Magani: Huta har sai HR ya ragu ƙasa da 120 bpm ko har sai numfashi ya dawo gaba ɗaya

Mummunan Daidaitawa Akan 400m

Matsala: Farawa da sauri yana haifar da raguwa mai yawa

Sakamako: Lokacin 400m ba ya nuna ainihin saurin mai dorewa

Magani: Nufin rabon daidai ko split mara kyau (na biyu 200m ≤ na farko 200m)

Amfani da Farawa Ta Tsalle

Matsala: Yana ƙara fa'idar ~0.5-1.5 daƙiƙa, yana karkatar da ƙididdiga

Magani: Koyaushe yi amfani da farawa ta turawa daga bango

🔄 Yawan Sake Gwada

Sake gwada CSS kowane makonni 6-8 don sabunta yankuna na horo yayin da lafiyar jiki ke ingantawa. Ya kamata yankunan ku su zama masu sauri a hankali yayin da kuke dacewa da horo.

Dabarar Ƙididdigar CSS

Dabara

CSS (m/s) = (D₂ - D₁) / (T₂ - T₁)

Inda:

  • D₁ = 200 mita
  • D₂ = 400 mita
  • T₁ = Lokaci don 200m (cikin daƙiƙoƙi)
  • T₂ = Lokaci don 400m (cikin daƙiƙoƙi)

An Sauƙaƙa Don Saurin Kowane 100m

CSS Pace/100m (daƙiƙoƙi) = (T₄₀₀ - T₂₀₀) / 2

Misali Da Aka Yi Aiki

Sakamakon Gwaji:

  • Lokacin 400m: 6:08 (daƙiƙoƙi 368)
  • Lokacin 200m: 2:30 (daƙiƙoƙi 150)

Mataki 1: Ƙididdige CSS cikin m/s

CSS = (400 - 200) / (368 - 150)
CSS = 200 / 218
CSS = 0.917 m/s

Mataki 2: Juyawa zuwa saurin kowane 100m

Pace = 100 / 0.917
Pace = 109 daƙiƙoƙi
Pace = 1:49 kowane 100m

Na'urar Ƙididdigewa na CSS Kyauta

Ƙididdige Critical Swim Speed ku da yankuna keɓaɓɓu na horo nan take

Tsari: mintuna:daƙiƙoƙi (misali, 6:08)
Tsari: mintuna:daƙiƙoƙi (misali, 2:30)

Madadin (Hanyar Da Aka Sauƙaƙa):

Pace = (368 - 150) / 2
Pace = 218 / 2
Pace = 109 daƙiƙoƙi = 1:49 kowane 100m

Yankunan Horo Dangane da CSS

Lura: A cikin iyo, ana auna saurin azaman lokaci kowane nesa. Don haka, kashi mafi girma = saurin da ya fi jinkiri, kuma kashi ƙarami = saurin da ya fi sauri. Wannan yana sabanin hawan keke/gudu inda kashi mafi girma = ƙoƙari mai wahala.

Yanki Suna % na Saurin CSS Misali don CSS 1:40/100m RPE Manufar Ilimin Halittar Jiki
1 Warkarwa >108% >1:48/100m 2-3/10 Warkarwa mai aiki, haɓaka fasaha, dumama/sanyi
2 Tushen Aerobic 104-108% 1:44-1:48/100m 4-5/10 Gina ƙarfin aerobic, yawan mitochondrial, ƙone mai
3 Tempo/Sweet Spot 99-103% 1:39-1:43/100m 6-7/10 Daidaitawa da saurin guje, ingancin neuromuscular
4 Iyaka (CSS) 96-100% 1:36-1:40/100m 7-8/10 Haɓakar iyakar lactate, ƙarfi mai dorewa mai yawa
5 VO₂max/Anaerobic <96% <1:36/100m 9-10/10 Ci gaban VO₂max, ƙarfi, jurewar lactate

🎯 Amfanin Horon Da Ya Danganta Da Yanki

Amfani da yankuna masu tushe a CSS yana canza horon "ji" na subjective zuwa ayyuka masu haƙiƙa, masu maimaituwa. Kowane yanki yana nufin takamaiman gyare-gyaren ilimin halittar jiki:

  • Zone 2: Gina injin aerobic (60-70% na girman mako-mako)
  • Zone 3: Haɓaka ingancin saurin guje (15-20% na girma)
  • Zone 4: Tura iyakar lactate sama (10-15% na girma)
  • Zone 5: Ci gaba da saurin ƙarshe da ƙarfi (5-10% na girma)

Ƙimar CSS Na Yau Da Kullun Ta Matakai

🥇 Masu Iyo Nesa Na Ƙwararru

1.5-1.8 m/s
0:56-1:07 kowane 100m

Yana wakiltar 80-85% na mafi girman saurin 100m. 'Yan wasan matakin ƙasa/duniya tare da shekaru na horo mai tsari.

🏊 Ƙungiyar Shekaru Mai Gasa

1.2-1.5 m/s
1:07-1:23 kowane 100m

Makarantar sakandare varsity, masu iyo na jami'a, masters masu gasa. Horon tsari mai yau da kullun kwanaki 5-6/mako.

🏃 Masu Triathlon & Masu Iyo Don Lafiyar Jiki

0.9-1.2 m/s
1:23-1:51 kowane 100m

Horon yau da kullun kwanaki 3-4/mako. Fasaha mai ƙarfi. Kammala 2000-4000m kowane zama.

🌊 Masu Iyo Masu Ci Gaba

<0.9 m/s
>1:51 kowane 100m

Gina tushen aerobic da fasaha. Ƙasa da shekara 1-2 na horo mai daidaituwa.

Ingantaccen Kimiyya

Wakayoshi et al. (1992-1993) - Bincike Na Tushe

Karatun muhimman Kohji Wakayoshi a Jami'ar Osaka sun kafa CSS a matsayin ingantacce, madadin aiki ga gwajin lactate na dakin gwaje-gwaje:

  • Ƙaƙƙarfan alaƙa da VO₂ a iyakar anaerobic (r = 0.818)
  • Kyakkyawan alaƙa da saurin a OBLA (r = 0.949)
  • Yana tsinkayar aikin 400m (r = 0.864)
  • Yana daidaitawa da jinin lactate na 4 mmol/L - mafi girman yanayin lactate mai dorewa
  • Alaƙar layi tsakanin nesa da lokaci (r² > 0.998)

Takardu Masu Mahimmanci:

  1. Wakayoshi K, et al. (1992). "Determination and validity of critical velocity as an index of swimming performance in the competitive swimmer." European Journal of Applied Physiology, 64(2), 153-157.
  2. Wakayoshi K, et al. (1992). "A simple method for determining critical speed as swimming fatigue threshold in competitive swimming." International Journal of Sports Medicine, 13(5), 367-371.
  3. Wakayoshi K, et al. (1993). "Does critical swimming velocity represent exercise intensity at maximal lactate steady state?" European Journal of Applied Physiology, 66(1), 90-95.

🔬 Me yasa CSS Yana Aiki

CSS yana wakiltar iyaka tsakanin yankuna masu nauyi da masu tsanani na motsa jiki. Ƙasa da CSS, samar da lactate da share suna kasancewa daidai—za ku iya yin iyo na tsawon lokaci mai tsawo. Sama da CSS, lactate yana tarawa a hankali har gajiya a cikin minti 20-40.

Wannan yana sanya CSS ya zama cikakkiyar ƙarfi don:

  • Saita saurin guje mai dorewa don abubuwan 800m-1500m
  • Ƙayyadaddun horon iyaka na tazara
  • Saka idanu kan haɓakar lafiyar jiki na aerobic
  • Ƙididdige nauyin horo da buƙatun warkarwa

Aikace-aikace Masu Amfani

1️⃣ Buɗe Ma'aunin Nauyin Horo

CSS shine denominator a cikin ƙididdigar Intensity Factor don sTSS. Ba tare da shi ba, ba za ku iya ƙididdige damuwa na aiki ko bin diddigin abubuwan lafiyar jiki/gajiya ba.

2️⃣ Keɓanta Yankunan Horo

Taswirar saurin gabaɗaya ba ta ɗaukar mutum mai yawa ba. Yankuna masu tushe a CSS suna tabbatar da kowane mai iyo yana horo a mafi kyawun ƙarfinsu.

3️⃣ Saka Idanu Kan Ci Gaban Lafiyar Jiki

Sake gwada kowane makonni 6-8. Inganta CSS (saurin mai sauri) yana nuna nasarar daidaitawar aerobic. CSS mai tsayawa yana ba da shawarar cewa horo yana buƙatar gyara.

4️⃣ Tsinkaya Aikin Guje

Saurin CSS yana kusan ƙimamarku na minti 30 mai dorewa na guje. Yi amfani da shi don saita manufofin gaskiya don 800m, 1500m, da abubuwan ruwa a sarari.

5️⃣ Tsara Ayyukan Iyaka

Saiti na CSS na al'ada: 8×100 @ saurin CSS (huta 15s), 5×200 @ 101% CSS (huta 20s), 3×400 @ 103% CSS (huta 30s). Gina ƙarfin share lactate.

6️⃣ Inganta Dabarar Taper

Bin diddigin CSS kafin da bayan taper. Taper mai nasara yana ci gaba ko yana ɗan inganta CSS yayin rage gajiya (haɓaka TSB).

Yi Amfani da Ilimin CSS Ku

Yanzu da kun fahimci Critical Swim Speed, ɗauki matakai na gaba don inganta horar ku:

Koyi Game da Ƙididdigar sTSS → Duba Duk Dabarun →