Milinganyo ya Nguvu ya Baiskeli

Mlinganyo:

Mfano wa Ukokotoaji:

Utekelezaji wa JavaScript:

function calculateTSS(durationSeconds, normalizedPower, ftp) {
  const intensityFactor = normalizedPower / ftp;
  const tss = (durationSeconds * normalizedPower * intensityFactor) / (ftp * 3600) * 100;
  return Math.round(tss);
}

// Mfano wa utumiaji:
const tss = calculateTSS(7200, 235, 250);
// Inarudisha: 177

Algorithm (wastani wa mzunguko wa sekunde 30):

Kwa nini Kipeuo cha 4?

Uhusiano wa kipeuo cha nne (quartic) unaonyesha gharama isiyo ya mshazari ya kifiziolojia ya juhudi zinazobadilika. Safari yenye surges na mapumziko inagharimu nishati zaidi kuliko nguvu thabiti katika wastani ule ule.

Utekelezaji wa JavaScript:

function calculateNormalizedPower(powerData) {
  // powerData ni mfululizo (array) wa thamani za nguvu za kila sekunde

  // Hatua ya 1: Kokotoa wastani wa mzunguko wa sekunde 30
  const rollingAvgs = [];
  for (let i = 29; i < powerData.length; i++) {
    const window = powerData.slice(i - 29, i + 1);
    const avg = window.reduce((sum, p) => sum + p, 0) / 30;
    rollingAvgs.push(avg);
  }

  // Hatua ya 2: Pandisha kwa kipeuo cha 4
  const powered = rollingAvgs.map(p => Math.pow(p, 4));

  // Hatua ya 3: Wastani wa vipeuo vya 4
  const avgPowered = powered.reduce((sum, p) => sum + p, 0) / powered.length;

  // Hatua ya 4: Tafuta kipeuo cha nne
  const np = Math.pow(avgPowered, 0.25);

  return Math.round(np);
}

// Mfano wa utumiaji:
const powerData = [/* array ya nguvu ya kila sekunde */];
const np = calculateNormalizedPower(powerData);
// Inarudisha: NP katika wati

Mlinganyo:

Mazingira ya Ufafanuzi:

Kiwango cha IF	Kiwango cha Juhudi	Mfano wa Mazoezi
< 0.75	Kupona / Rahisi	Safari ya urejeshaji amilifu, Zone 1-2
0.75 - 0.85	Uvumilivu (Endurance)	Safari ndefu thabiti, msingi wa aerobic
0.85 - 0.95	Tempo	Mafunzo ya sweet spot, vipindi vya tempo
0.95 - 1.05	Kizingiti (Threshold)	Vipindi vya FTP, juhudi za mbio dhidi ya saa
1.05 - 1.15	VO₂max	Vipindi vya dakika 5, mbio za criterium
> 1.15	Anaerobic	Sprints fupi, mashambulizi, surges za MTB

Mfano wa Ukokotoaji:

function calculateIF(normalizedPower, ftp) {
  return (normalizedPower / ftp).toFixed(2);
}

// Mfano:
const if_value = calculateIF(235, 250);
// Inarudisha: 0.94

Mlinganyo:

Ufafanuzi kwa kila Nyanja:

Nyanja	VI ya Kawaida	Maana
Road TT / Juhudi Thabiti	1.00 - 1.05	Nguvu thabiti sana, mpango bora wa kasi
Road Racing	1.05 - 1.10	Baadhi ya surges, kwa ujumla thabiti
Criterium	1.10 - 1.20	Kuongeza kasi na mashambulizi ya mara kwa mara
Mountain Bike XC	1.15 - 1.30+	Inabadilika sana, surges za mara kwa mara

Mfano wa Ukokotoaji:

function calculateVI(normalizedPower, averagePower) {
  return (normalizedPower / averagePower).toFixed(2);
}

// Mfano:
const vi_road = calculateVI(240, 230);  // Inarudisha: 1.04
const vi_mtb = calculateVI(285, 235);   // Inarudisha: 1.21

Milinganyo (Exponentially Weighted Moving Averages):

Ufafanuzi wa Vipimo:

• CTL (Chronic Training Load): wastani wa mzunguko wa siku 42 - unawakilisha fitinesi
• ATL (Acute Training Load): wastani wa mzunguko wa siku 7 - unawakilisha uchovu
• TSB (Training Stress Balance): Hali (Form) = Fitinesi - Uchovu

Mfano wa Ukokotoaji (Kipindi cha siku 7):

Ufafanuzi wa TSB:

Kiwango cha TSB	Hali	Hatua
< -30	Hatari Kubwa	Tahadhari ya mafunzo kupita kiasi - punguza mzigo
-30 hadi -10	Mafunzo Magumu	Unajenga fitinesi, fuatilia urejeshaji
-10 hadi +5	Bora (Optimal)	Kiwango cha kawaida cha mafunzo
+5 hadi +15	Tayari kwa Mbio	Fitinesi ya kilele - shiriki mbio mwishoni mwa wiki
> +25	Kupoteza Fitinesi	Fitinesi inashuka - ongeza mzigo

Utekelezaji wa JavaScript:

function calculatePMC(workouts) {
  // workouts = [{date: "YYYY-MM-DD", tss: number}, ...]
  let ctl = 0, atl = 0;
  const results = [];

  workouts.forEach(workout => {
    // Badilisha CTL (siku 42)
    ctl = ctl + (workout.tss - ctl) / 42;

    // Badilisha ATL (siku 7)
    atl = atl + (workout.tss - atl) / 7;

    // Kokotoa TSB (CTL ya jana - ATL ya leo kwa njia ya kawaida)
    const tsb = ctl - atl;

    results.push({
      date: workout.date,
      tss: workout.tss,
      ctl: Math.round(ctl * 10) / 10,
      atl: Math.round(atl * 10) / 10,
      tsb: Math.round(tsb * 10) / 10,
      status: getTSBStatus(tsb)
    });
  });

  return results;
}

function getTSBStatus(tsb) {
  if (tsb < -30) return "Hatari Kubwa";
  if (tsb < -10) return "Mafunzo Magumu";
  if (tsb < 5) return "Bora";
  if (tsb < 15) return "Tayari kwa Mbio";
  return "Kupoteza Fitinesi";
}

// Mfano wa utumiaji:
const workouts = [
  {date: "2025-01-01", tss: 100},
  {date: "2025-01-02", tss: 50},
  {date: "2025-01-03", tss: 120},
  // ... mazoezi mengine
];

const pmc = calculatePMC(workouts);
// Inarudisha array yenye CTL, ATL, TSB ya kila siku

Mlinganyo Kamili:

Milinganyo ya Vipengele:

Vigezo na Thamani Thabiti:

• CdA = Mgawo wa upinzani × eneo la mbele (m²)
  • Wizara ya barabarani (hoods): 0.35-0.40 m²
  • Drops: 0.32-0.37 m²
  • Mkao wa TT: 0.20-0.25 m²
• ρ = Msongamano wa hewa (1.225 kg/m³ kwenye usawa wa bahari, 15°C)
• V = Kasi (m/s)
• m = Jumla ya uzito (mwendeshaji + baiskeli, kg)
• g = Mvutano wa ardhi (9.81 m/s²)
• θ = Pembe ya mwinuko (radians au nyuzi zilizobadilishwa)
• Crr = Mgawo wa upinzani wa magurudumu (~0.004 kwa matairi mazuri)
• a = Ongezeko la kasi (m/s²)

Mfano wa Ukokotoaji (Mbio dhidi ya Saa Njia Tambarare):

Utekelezaji wa JavaScript:

function calculatePowerRequired(params) {
  const {
    velocityKph,
    CdA = 0.32,              // m²
    rho = 1.225,             // kg/m³
    mass = 83,               // kg (mwendeshaji + baiskeli)
    gradientPercent = 0,     // %
    Crr = 0.004,             // rolling resistance
    accelerationMps2 = 0     // m/s²
  } = params;

  // Badilisha kasi kuwa m/s
  const V = velocityKph / 3.6;

  // Badilisha mwinuko kuwa pembe
  const theta = Math.atan(gradientPercent / 100);

  // Kokotoa kila kipengele
  const P_aero = CdA * 0.5 * rho * Math.pow(V, 3);
  const P_gravity = mass * 9.81 * Math.sin(theta) * V;
  const P_rolling = Crr * mass * 9.81 * Math.cos(theta) * V;
  const P_kinetic = mass * accelerationMps2 * V;

  return {
    total: Math.round(P_aero + P_gravity + P_rolling + P_kinetic),
    aero: Math.round(P_aero),
    gravity: Math.round(P_gravity),
    rolling: Math.round(P_rolling),
    kinetic: Math.round(P_kinetic)
  };
}

// Mfano: TT katika 40 km/h
const power_tt = calculatePowerRequired({
  velocityKph: 40,
  CdA: 0.22,
  mass: 83,
  gradientPercent: 0
});
// Inarudisha: { total: 221, aero: 185, gravity: 0, rolling: 36, kinetic: 0 }

// Mfano: 8% climb katika 15 km/h
const power_climb = calculatePowerRequired({
  velocityKph: 15,
  CdA: 0.38,
  mass: 75,
  gradientPercent: 8
});
// Inarudisha: { total: 265, aero: 27, gravity: 244, rolling: 11, kinetic: 0 }