Shirye-shiryen Horon Marathon na Ultra: Buɗe Asirin
Gano sirrin da ke bayansa ArduuaShirye-shiryen Horon Marathon na Ultra, gami da hanyoyinmu da kuma misalan misalan "Tsarin Horon Marathon Ultra Miles 100 - Matsakaici" don haɓaka tafiyar horonku.
Shiga ultramarathon mai nisan mil 100 babban ƙalubale ne wanda ke buƙatar fiye da juriyar jiki kawai; yana buƙatar dabara, ingantaccen tsari, da kuma tsarin da ya dace. A Arduua, Mun fahimci buƙatun na musamman na hanyar gudu, musamman a fagen ultramarathon. Wannan shine dalilin da ya sa muka tsara shirin horarwa na Ultra Marathon na Miles 100 don ƙarfafa masu tsere kamar ku don cin nasara akan wannan gagarumin abin ban mamaki.
Tafiya zuwa Miles 100 yana farawa da 50k, mil 50 da 100k
A hango Cikin ArduuaShirye-shiryen Horon Marathon na Ultra:
At Arduua, Mun ƙera tsare-tsaren horo na ultramarathon sosai wanda ya wuce makonni 16-48, muna ba da motsa jiki a hankali kowane mako, wanda ya ƙunshi ƙarfi, motsi, da motsa jiki. Waɗannan tsare-tsare sun yi nisa daga jigon mafita guda ɗaya; an keɓance su musamman don masu tsere na matakan gogewa daban-daban, tare da burin ba wai kawai taimaka muku gamawa ba har ma da yuwuwar yin fice a cikin rukunin shekarunku. Tsare-tsare na marathon ɗinmu na musamman yana ba da nisa daban-daban (50k, mil 50, 100k, da mil 100) da matakan (Mafari/Matsakaici/Gasa), yana tabbatar da cewa akwai tsari mai dacewa ga kowane mai son ultramarathoner.
Abin da Ya Sa Tsare-tsaren Mu Na Musamman:
- Matakan Horar da Tsari: An raba tsare-tsaren mu zuwa takamaiman matakan horo, kowanne yana nufin bangarori daban-daban masu mahimmanci don nasarar ultramarathon.
- Gaba ɗaya: Mun yi imani da cikakken tsarin horo, rufe gudu, ƙarfi, motsi, da mikewa. Kowane zama an tsara shi sosai kuma an haɗa shi cikin ku Trainingpeaks asusu don samun sauƙi da bin diddigi.
- Bayan Nisa: Lokaci da Ƙarfi: Ba kamar tsare-tsare na al'ada waɗanda ke mai da hankali kan nesa kawai ba, zaman mu na gudana sun dogara ne akan lokaci. Ana auna ƙarfi ta hanyar bugun zuciya, tabbatar da cewa horonku ya yi daidai da iyawar ku da ci gaban ku.
An Bayyana Matakan:
- Matakin Horarwa Gabaɗaya, Lokacin Tushen: Gina tushe mai ƙarfi, magance rauni da haɓaka yanayin jiki gaba ɗaya.
- Matakin Horon Gabaɗaya, Takamaiman Lokaci: Ƙimar aerobic da ƙofofin anaerobic, mai da hankali kan haɓaka ƙarfi da aiki.
- Matakin Gasa, Mai Gabatarwa: Daidaita horarwar ku don ƙarfin gasa, motsa jiki, da ƙarin abubuwa kamar ƙasa, abinci mai gina jiki, da kayan aiki. A cikin wannan lokaci muna ƙara girma!
- Matakin Gasa, Tapering + Gasar: Isa ranar tsere tare da kololuwar dacewa, kuzari, da matakan kuzari, bin jagororin abinci mai gina jiki don ingantaccen aiki.
- Matsayin Canji - Canji & Farfadowa: Ba da fifiko ga haɗin gwiwa da dawo da tsoka, maido da jikin ku zuwa aikinsa na yau da kullun.
Yadda Muke Horo: An Tona Asirin
Kalubalen Jiki:
- Ƙarfin Tushe: Mahimmanci don nasara, tsare-tsarenmu sun haɗa da niyya horon ƙarfi don ɗaukan ku cikin layin ƙarshe.
- Ƙarfin Ƙarfi: Shirya tsokoki da haɗin gwiwa don buƙatu na musamman na gudu na ƙasa.
- Juriya: Ajiye makamashi a kan nesa mai nisa ta hanyar kiyaye ƙananan yankin bugun jini.
Ƙwarewar Fasaha:
- Motsi & Sassautu: Kewaya filayen fasaha cikin sauƙi ta hanyar takamaiman motsi da motsa jiki na sassauci.
- Gudun Gwaji: Haɓaka ƙarfin ku akan ƙasa mai ƙalubale.
- Plyometrics: Haɓaka halayen ku tare da horon fashewa.
Juriya na Tunani:
- Discipline: Ƙirƙirar tunani mai ladabi don ci gaba da mai da hankali kan manufofin ku.
- Motsawa: Sanya idanunku kan kyautar don kasancewa da ƙwazo a cikin tafiyarku ta ultramarathon.
- Ilhamin Tsira: Kasance a faɗake a cikin mahalli masu ƙalubale, koda lokacin da gajiya ta shiga.
Misali Tsaren Horon Miles 100 Tsakanin Makwanni 44
Matakin Horarwa Gabaɗaya, Lokacin Tushen (watanni 1-3)
- Gabaɗaya haɓaka yanayin yanayin jiki.
- Yi aiki akan raunin (A cikin motsi da ƙarfi).
- Abubuwan da ke tattare da jiki / haɓakawa (horo da abinci mai gina jiki).
- Ƙarfin tushe na gaba ɗaya.
- Horar da tsarin ƙafar ƙafar ƙafa.
Misali sati 2.)
Litinin: Sauƙin horon giciye 50 min, Planks / CORE 12 min
Talata: sauran
Laraba: Gudun Pyramidial 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, Miƙewa 15 min
Alhamis: Horon Ƙarfin Aiki Minti 45
Jumma'a: sauran
Asabar: Gudu mai daɗi a cikin ƙasa mai tudu Minti 50, Ƙarfin motsin ƙafafu 20 min
Lahadi: Sauƙi gudu 40 min
Matakin Horon Gabaɗaya, Takamaiman Lokaci (watanni 1-3)
- Horar da ƙofa (aerobic / anaerobic).
- Horar da VO2 max.
- Daidaita volyme horo zuwa burin da kuma tarihin 'yan wasa.
- Ƙarfin ƙananan jiki, CORE, da ƙayyadaddun ƙayyadaddun aiki.
Misali sati 21.)
Litinin: Sauƙaƙan horon giciye 50 min, kwanciyar hankali motsin ƙafar ƙafa 30 min
Talata: Fartleck2-2-2- + 15 Tempo Minti 52, Miqewa 15 min
Laraba: Tushen Ƙarfi 50 min
Alhamis: VO2-max block na 25 min 53 min
Jumma'a: sauran
Asabar: Hanya tana gudana doguwar tudu 120 min
Lahadi: Sauƙi gudu 60-70 min
Matakin Gasa, Pre-Gasa (makonni 4-6)
- Ƙarfin gasar horarwa da taki.
- Horar da wasu cikakkun bayanai na gasar (kasa, abinci mai gina jiki, kayan aiki).
- Rike matakan ƙarfi da plyometrics.
Misali sati 38.)
Litinin: Hanya mai sauƙi 60-70 min, Ƙarfin Sama (Ƙarfin Wuta) Minti 25
Talata: Aerobic m lokaci 50-60 min, mike 15 min
Laraba: Horon Plyometric Minti 30, Ƙarfin Ƙarfi na Minti 15
Alhamis: Gudu mai dadi 50-60 min
Jumma'a: sauran
Asabar: Hanya tana gudana dogayen tuddai + hanyar motsa jiki na awa 4, Miƙewa 15 min
Lahadi: Sauƙin horon giciye 50 min
Misali sati 42.)
Litinin: Hanya mai sauƙi 70-80 min
Talata: Aerobic m lokaci 60-70 min zone 2, mika 15 min
Laraba: Horar da aiki Minti 45
Alhamis: Gudu mai dadi 60 min
Jumma'a: sauran
Asabar: Gwaji gudu tare da abinci mai gina jiki da kayan aiki 6 hours, Mirgine 15 min
Lahadi: Sauƙin horon giciye 50 min
Matsayin Gasa, Tapering + Gasar (makonni 1-2)
- Daidaita ƙara da ƙarfi yayin tapering.
- Isa ranar tsere tare da kololuwar dacewa, kuzari, cikakken kuzari, matakai da yanayin lafiya.
- Jagoran abinci mai gina jiki, kafin da lokacin tsere.
Misali sati 44.)
Litinin: Hanya mai sauƙi 40-50 min, motsin hip 15 min
Talata: Aerobic m lokaci 50-60 min, mike 15 min
Laraba: Sauƙaƙan Tafiya/Gudun Minti 60
Alhamis: sauran
Jumma'a: RACE RANAR MILES 100 (dumi kafin tseren)
Asabar: Hanya tana gudana dogayen tuddai + hanyar motsa jiki na awa 4, Miƙewa 15 min
Lahadi: Sauƙin horon giciye 50 min
Juyin Juya - Canji & Farfadowa
- Hadin gwiwa da dawo da tsoka.
- Mai da aiki na yau da kullun na gabobin jiki da tsarin jijiyoyin jini.
- Hanyar abinci mai gina jiki bayan tsere.
Tafiyar ku ta Fara Anan: Buɗe Ƙarfin Ƙarfin ku
ArduuaShirye-shiryen horarwa na ultra marathon shine mabuɗin ku don buɗe yuwuwar gaske a cikin ku. Idan kuna shirye don ɗaukar ƙalubalen kuma ku haɓaka aikin ku na ultramarathon.
Bayan Shirin: Ta yaya Arduua Canza Masu Gudu
At Arduua, alkawarinmu ya wuce samar da tsare-tsaren horo. Muna kuma bayar da tsare-tsaren horo na ɗaiɗaiku da Koyarwa na sirri daidaita tsarin mu ga kowane mutum, tabbatar da tsarin da ya dace da burin ku, tserenku, da alkawuran ku. Masu horar da mu suna amfani da bayanan da aka samu daga gare su Arduua Gwaje-gwaje don Gudun Trail don auna daidai matakin motsa jiki na tushe, motsi, da ƙarfin ku.
Hanyar Horowa: Duba Bayan Fage
Horon mu ya samo asali ne a cikin keɓaɓɓen nauyin horo wanda aka auna ta hanyar gudu-zuciya, da mai da hankali kan tsawon lokaci fiye da nisa. Wannan yana tabbatar da cewa kowane zama ya dace da buƙatun ku, yana taimaka muku cim ma burin ku akai-akai. Duk zaman gudana sun dogara ne akan lokaci kuma ana daidaita yawan bugun zuciya, suna ba da keɓantaccen taɓawa ga horon ku.
Koyawan Gudun Gudun Gaskiya ta Hanyar Horarwa
Ka yi tunanin agogon horon da zai jagorance ku ta kowane lokaci mai gudana, yana daidaita da saurin ku da kuma tabbatar da cewa kun kasance cikin yankunan da aka yi niyya. Hanyarmu ta haɗu da dacewar horo na tushen kan layi tare da madaidaicin horarwa na lokaci-lokaci.
Shiga Ultra Journey: Yiwuwar ku tana jira
ArduuaShirye-shiryen horarwa na ultra marathon ba shiri ba ne kawai; tafiye-tafiye ne masu canzawa waɗanda aka keɓance muku. Shirya don rungumar ƙalubalen? Fara yau kuma ku shaida canji mai ban mamaki da ke jiran ku.
Zabi Shirinku
Arduua suna ba da Shirye-shiryen Horon da aka riga aka shirya daga kilomita 5 - 100 Miles.
100 mil Trail Gudun tsarin horo - Mafari, 24 - 48 makonni
Tsarin horon tafiyar mil 100 Trail Gudun horo - Matsakaici, makonni 24 - 48
Shirin horon tafiyar mil 100 Trail - Gasa, makonni 24 - 48
Trail 100k, Tsarin horo na mutum ɗaya - Mafari, makonni 24 - 48
Hanyar 100k, Tsarin horo na mutum ɗaya - Matsakaici, 24 - 48 makonni
Hanyar 100k, Tsarin horo na mutum ɗaya - Gasa, 24 - 48 makonni
Tsarin horo na 50 Miles Trail yana gudana - Mafari, makonni 24 - 48
Tsarin horo na 50 Miles Trail yana gudana - Matsakaici, makonni 24 - 48
Tsarin horo na 50 Miles Trail yana gudana - Gasa, 24 - 48 makonni
Tsarin horo na 50k yana gudana - Mafari, makonni 16 - 48
Tsarin horo na tafiya na 50k - Matsakaici, makonni 16 - 48
Tsarin horo na tafiya na 50k - Gasa, 16 - 48 makonni
Shiga ciki Arduua Coaching!
Idan kuna sha'awar Arduua Coaching da neman taimako tare da horarwa, da fatan za a ziyarci mu shashen yanar gizo don ƙarin bayani. Don kowace tambaya ko tambayoyi, jin daɗin tuntuɓar Katinka Nyberg a katinka.nyberg@arduua.com.
