Ina son Gudu ne kawai
Lafiya da aiki suna tafiya tare, kuma ɗaya daga cikin manyan ƙalubale ga mai gudu mai matuƙar tafiya shine kulawa da kyau tare da abinci mai gina jiki, da kiyaye daidaito mai kyau tsakanin horo, bacci, abinci mai gina jiki, aiki da rayuwa gabaɗaya.
Sylwia Kaczmarek, Tawaga Arduua 'Yar wasa, tana tare da mu yanzu tun 2020, kuma wannan kakar za ta zama namu Arduua Ambasada a Norway, girma mu gida gaban, yada farin ciki na dutsen gudu.
Sylwia tana da wasu ƙalubale na baya tare da yawan damuwa a wurin aiki, abinci mai gina jiki da ƙarancin ƙarfe da ƙarancin kuzari.
A cikin wannan hira da Sylwia za ku sami ƙarin koyo game da yadda ta magance halin da take ciki, game da sabon abincinta, da sabon salon rayuwarta mai daɗi…
– A bara ya kasance mai matukar damuwa a wurin aiki. Ina da ƙarancin kuzari, da ƙarancin ƙarfe mafi yawan lokaci. Ina tunani ta hanyar abubuwan da na fi ba da fifiko kuma na yanke shawarar abin da nake so in samu daga rayuwa.
Na yanke shawarar canza aikin damuwa, da kuma yin hankali game da abinci mai gina jiki da lafiyata gaba ɗaya.
Yanzu, damuwa daga aikina na baya ya ƙare kuma zan iya yin barci mafi kyau don haka horarwa mafi kyau, kuma na gane yanzu irin tasirin da damuwa ya yi a jikina da tunani.
Na yi farin ciki da canjin da na yi, kuma ba na yin baƙin ciki ko kaɗan na shawarar da na yanke ta wurin zuwa ƙaramin kamfani.
Na fara sabon abincina a ƙarshen Janairu
Na tuntubi mai kula da abinci mai gina jiki na wasanni saboda ina fama da matsalolin ƙarfe akai-akai. Lallai ina son in kara karfi.
Idan dai zan iya tunawa ko dai anemia ne ko rashin haemoglobin ko baƙin ƙarfe.
Zabi ne mai hikima domin zan yi doguwar tafiya a cikin Himalayas (kilomita 130) a ƙarshen mars. Zan dawo bayan wata daya.
Mafi girman wurin da zan isa shine sansanin Dutsen Everest Base.
Kasancewa a tsayi, ƙarfe yana da mahimmanci.
Ba zan so in sami irin wannan matsalar numfashi kamar yadda na yi shekaru 5 da suka gabata lokacin da na hau Kilimanjaro.
Na gaji sosai kuma na rasa ruwa.
A ƙarshe rashin lafiya ta kama ni kuma na kasa ci. Ina ta suma.
Na san iyakar jikina kuma a lokaci guda na ce…. Ina juyawa..
Na yarda da kaina cewa ba zan iya yin tsayin ƙarshe na sama da tsayin 5000 ba.
Masanin abinci na na daga Poland kuma ƙwararren mai kula da abinci ne kuma mai kula da abinci na asibiti.
Ita ce ke jagorantar kungiyar kwallon kafa ta mata ta Poland kuma ita kanta 'yar wasa ce a kan keken dutse.
Ta yi min hira.
Burina shine in ji daɗi, samun sakamako mai kyau na jini da ƙarfi a jikina
Na gabatar da bitamin B, D, selenium, iron da collagen da probiotics a cikin abinci na don samun ingantacciyar sha.
Ina shan kullun beetroot da na gida beetroot, karas da ruwan apple.
A watan farko na abinci ya kai 3000 kcal a rana. Abin ya ba ni mamaki matuka, kuma na ji kamar ninki biyu kamar yadda na ci a baya.
Bayan mako guda, na fara tunawa da nauyin abinci na. Abincin yana da dadi sosai da daidaitawa. Akwai hatsi, nama, kifi, 'ya'yan itace, da kayan lambu da yawa. Abincin shine sau 5 a rana.
Ina farawa da karin kumallo a karfe 6.30 - 7.00 na safe kuma in gama da abincin dare da misalin karfe 7.00 na yamma. Abincin rana da abincin dare sune furotin da carbohydrates bayan motsa jiki.
Wata na biyu na abinci shine 2500 kcal da abinci 5. Na lura da ingantaccen aiki. Mafi kyawun saurin gudu a shiyyar 1 da 2, kuma ba na gajiyawa yayin tafiyar lokaci misali, a cikin tubalan 3 x 10 kofa, taki 4.20.
Ina jin jikina yana aiki
Bayan kasa da makonni 7 akan abinci na ji canji don mafi kyau. Jiki yana aiki mafi kyau yayin motsa jiki kuma ba na jin gajiya kamar yadda na yi amfani da su.
Zan iya yin kilomita 12-13 yayin gudu mai sauƙi da kuma motsa jiki mai kyau.
A baya, na ga cewa na ci abinci kadan, kuma jikin ya kasa farfadowa da kyau. Abinci da kuzari suna da mahimmanci a tsarin horar da mu.
Ina gudanar da rayuwa mai aiki da horarwa sau 6-7 a mako.
Ina kuma da creatine a cikin abinci na, amma ina amfani da shi a hankali. Ƙananan allurai bayan motsa jiki mafi wuya. Creatine na iya riƙe ruwa a cikin jiki, don haka na yi hankali.
Nauyin ya tsaya cak; duk da haka, jiki yana canzawa.
Ina da ƙarin ƙarfi da kuzari.
Ba na jin yunwa, ba na ciye-ciye.
Na gamsu sosai, ina jin daɗin abinci
Kwanan nan, ina kuma amfani da sabon nau'in nishaɗi a gare ni - wanka mai sanyi. Yin wanka akai-akai yana taurare jiki. Rigakafi da juriya na sanyi suna karuwa sosai, tsarin zuciya da jijiyoyin jini yana inganta kuma ƙwayar tsoka ta fara aiki mafi kyau ta hanyar ƙara haɓaka da tashin hankali. Bugu da ƙari, wanka mai sanyi yana rage kumburi na gida da ƙananan raunuka.
Hanyar zuwa sababbin ƙalubale da abubuwan ban sha'awa
Wannan kakar ina shirin yin tseren tsaunin 3 - 42-48 K. Kuma watakila wasu gajeren wando suna tsere tsakanin.
Ba da daɗewa ba zan sami hutun wata ɗaya daga gudu kuma zan yi makonni uku na balaguron ban mamaki a cikin Himalayas. Zan sami ƙarin horo na ƙarfi saboda jakar baya mai nauyi kusan kilogiram 13.
Ina matukar sha'awar daidaitawar jiki zuwa tsayin daka, haɓakawa da haɓakawa a ƙarshe bayan dawowar a ƙarshen Afrilu.
A tsayi, a cikin wasu abubuwa, fitowar erythropoietin, hormone da ke motsa kasusuwa don samar da jajayen kwayoyin jini, yana karuwa. Abubuwan da ke cikin iskar oxygen ɗin kuma suna raguwa, yana haifar da tsarin juyayi da tsarin endocrine don haɓaka samar da jajayen ƙwayoyin jini, waɗanda ke da alhakin saurin jigilar iskar oxygen zuwa sel.
Na yi imani cewa gajiya zai ba ni damar fara tseren farko Askøy på langs /37.5 K riga a ranar 8 ga Mayu.
Lofoten Ultra Trail 3 ga Yuni, 48K, D+ 2500
Madeira Skyrace 17 ga Yuni, 42 K, D+3000
Tranda Eco Trail/Golden Trail Series 5 ga Agusta, 48K, D+ 1700
Haɗuwa da samun babban kocin mai gudana Fernando Armisén, wanda shine Arduua'S Head Coach, kuma kwararre wanda ke kula da abinci na, na yi imani zai zama babban haɗin gwiwa.
Ina sha'awar yin gudu da yawa kuma har tsawon lokacin da zai yiwu, yayin da nake jin daɗin lafiya da gamsuwa da rayuwa.
Na yi nadama ta amfani da ƙwararren masanin abinci mai gina jiki a makara. Amma, Ina hannuna mai kyau 🙂
Yanzu komai yana saman, kuma ina da manyan damar horo a cikin kyawawan tsaunuka a Norway.
Ana sa ran saduwa da sauran ƙungiyar a Madeira Skyrace a watan Yuni 2023 🙂
/ Sylwia Kaczmarek, Tawagar Arduua Mai wasan
Blog daga Katinka nyberg, Arduua
Žara koyo game Arduua Coaching da kuma Yadda muke horarwa..