Yadda muke horar da musamman don Gudun Trail, Skyrunning, kuma Ultra-trail?

Gudun hanya da Gudun Sky sun bambanta sosai da gudu na hanya. Suna buƙatar tsarin horo na musamman don shawo kan ƙalubalen jiki, fasaha, da tunani da ke ciki. Duk da haka, suna kuma ba da damar bincika shimfidar wurare masu ban sha'awa da kuma dandana farin ciki na ra'ayoyin koli, daɗaɗɗen tudu, da saurin zuriya.

jiki:

Dogayen hawan hawan tsayi da gangarowa suna ba da buƙatun jiki na musamman waɗanda ke buƙatar horo don haɓaka ƙarfin jiki don jure waɗannan matsalolin ta nisa mai nisa.

Ƙarfin Tushe: Ina nufin isa ƙarshen layin? Wannan yana da mahimmanci don nasara.
Ƙarfin Ƙarfi: Musamman horo don yanayin tsokoki da haɗin gwiwa don guje-guje na ƙasa.
Juriya: Cin nasara mai nisa yana buƙatar yin gudu tsakanin ƙananan bugun jini don adana makamashi.

Kayan fasaha:

Wuraren fasaha da sau da yawa munanan yanayin yanayi suna haifar da haɗari na gaske, suna buƙatar gwaninta, ƙarfin hali, da motsi mara misaltuwa a wasu nau'ikan gudu.

Plyometrics: Koyarwar fashewa don haɓaka halayen.
Motsi & Sassautu: Shirya jiki don buƙatar sassan fasaha.
Gudun Gwaji: Haɓaka gudu da ƙarfi akan ƙasa mara kyau.

Hankali:

SkyrunningFuskokin zahiri da fasaha suna buƙatar juriyar tunani da maida hankali don cimma burin ku.

Discipline: Hanyar horarwa mai ladabi tana haɓaka tunani mai ladabi.
Motsawa: Tsayar da hankalin ku akan burin ku don kasancewa da kwazo.
Rayuwa: Kasance cikin faɗakarwa a cikin mahalli masu ƙalubale, koda lokacin gajiya.

Keɓaɓɓe Gareku

Mun himmatu don taimaka muku cimma burin ku, ƙetare abubuwan da kuka fi so, da kuma yin fice a duk lokacin da kuke tsere.

Shirye-shiryen horar da mu an keɓance su ga kowane mutum, yana tabbatar da bambancin su. Kocin ku yana tsara tsarin ku bisa ga burin ku, tsere masu zuwa, alƙawura na sirri, jadawalin aiki, da tarihin gudu.

Don gina ingantaccen tsarin horo, mun zurfafa cikin tarihin tafiyarku, yanayin jiki, asalin likita, tarihin rauni, samun lokaci, kayan aikin horo, da wuraren horarwa. Wannan tsari ya ƙunshi cikakkun tattaunawa, tambayoyin tambayoyi, da gwaje-gwaje daban-daban, gami da gwaje-gwajen gudu na jiki da ƙimar farko na motsi, ƙarfi, kwanciyar hankali, da daidaito.

Yi amfani da bayanan da aka samu daga mu Arduua Gwaji don Skyrunning lokacin Build Your Plan lokaci, muna auna daidai matakin motsa jiki na tushe, motsi, da ƙarfin ƙarfin ku, yana ba mu damar ƙirƙirar tsarin horo wanda aka keɓance muku daidai.

Me Ya Hanu?

Tsarin horonku da tallafin ku sun dogara ne akan mahimman abubuwa:

Horon Jiki: Gudun zaman, ƙarfi, daidaito, motsi, da mikewa.
Ƙwarewa don Skyrunning: Mayar da hankali kan mita na tsaye, ƙwarewar fasaha don hawan tudu da ƙasa, takamaiman horon ƙarfi, motsa jiki na plyometric, halayen, daidaito, da ƙarfin tunani.
Dabarun Gudu: Ƙimar inganci da juriya.
Abubuwan da ba na Jiki ba: Gudanar da tsere, motsa jiki, abinci mai gina jiki, da kayan aiki.

Hanyar horo

Horon mu yana kan layi, ta amfani da Trainingpeaks dandali, agogon horo, da bandejin bugun jini na waje. Kuna ci gaba da tuntuɓar kocin ku ta hanyar Trainingpeaks tarurrukan dandamali da bidiyo.

Kocin ku yana tsara duk zaman horon ku akan Trainingpeaks dandamali. Da zarar agogon horo ya daidaita tare da Trainingpeaks, ana zazzage duk zaman gudana ta atomatik zuwa agogon ku.

Duration vs Distance

Shirye-shiryen horarwar mu sun dogara ne akan tsawon lokaci, suna mai da hankali kan lokacin da aka kashe kowane zaman horo maimakon nisan da aka rufe. Wannan hanyar ta dace da shirin ku zuwa ci gaban kowanenku da matakin horo. Misali, yayin da mai gudu daya zai iya yin tafiyar kilomita 8 a cikin sa'a 1, wani kuma zai iya wuce kilomita 12, duka a cikin yankin bugun jini guda.

20:80 Hanyar Polarized

Gudun nisa mai nisa yana buƙatar ikon yin aiki a cikin ƙaramin yanki mai ƙarancin bugun jini don adana makamashi. Horon mu ya samo asali ne a cikin horarwar da ba ta dace ba, gudu mai saurin zuciya, da mai da hankali kan tsawon lokaci fiye da nisa.

Wannan ingantacciyar hanyar horarwa, musamman wacce aka yi amfani da ita a lokacin pre-season, ta ƙunshi kashi 20% na horarwar ku a mafi girman iya aiki (yankin bugun jini 5) da 80% cikin sauƙi mai sauƙi (yankin bugun jini 1-2).

Horosar da Yawan Zuciya

Duk zaman gudana sun dogara ne akan lokaci kuma ana daidaita yawan bugun zuciya. Wannan yana tabbatar da horon ya dace da 100% daidai da buƙatun ku, yana ba ku damar cimma burin zaman ku akai-akai.

Koyawan Gudun Gudun Gaskiya ta Hanyar Horarwa

Agogon horon ku yana jagorantar ku cikin kowane zaman gudu. Misali, idan kocin ku ya shirya wani zama wanda ya ƙunshi sauye-sauyen taki, agogon yana haifar da ɗumi na mintuna 15 a yankin 1-2. Idan bugun bugun ku ya wuce yanki na 2, agogon yana ba ku umarnin rage gudu. Hakazalika, yayin canje-canjen taki, idan ba ku isa yanki na 5 ba, agogon yana jagorantar ku don haɓakawa.

Bayan kowane zama, kuna ba da sharhi a ciki Trainingpeaks game da gwaninta. Daga baya, kocin ku yana nazarin horonku kuma ya amsa maganganunku.

Ƙarfi, Motsi, da Ƙarfafawa

Babban ɗakin karatu na mu yana ba da zaɓuɓɓukan horo daban-daban waɗanda aka keɓance da buƙatu daban-daban, galibi ana amfani da bidiyon koyarwa.

Tsari da Bibiya

Gina kan matakan horarwa na baya, kocin ku yana tsara lokutan horo na gaba. Ana yin gyare-gyare bisa la'akari da ci gaban ku da jin daɗin ku.

Shirye-shiryen Shekara & Tsawon Lokaci

Don tabbatar da kololuwar aiki a ranar tseren, kocinku ya tsara shirin shekara-shekara wanda ya ƙunshi kalandar tserenku da matakan horo daban-daban.

Farashin ABC

Muna haɗa tseren da kuke so a cikin shirin horonku, muna rarraba su azaman tseren A, tseren B, ko tseren C.

A Gasar: Maɓallin tsere inda aka tabbatar da yanayin kololuwa don yin aiki na musamman.
Gasar B: Wasanni masu kama da tseren A dangane da nisa, samun daukaka, kasa, da sauransu, suna aiki azaman filayen gwaji don dabaru, kayan aiki, da saurin da ake amfani da su a cikin tseren A.
Wasannin C: Wasannin da ba za su canza tsarin mu ba, ba tare da ɓata lokaci ba cikin shirin horon ku.

Matakin Horarwa Gabaɗaya, Lokacin Tushen (Watannin 1-3)

Inganta yanayin jiki gaba ɗaya.
Magance rauni a cikin motsi da ƙarfi.
Haɓaka tsarin jiki ta hanyar horo da abinci mai gina jiki.
Gina ƙarfin tushe gabaɗaya.
Horon tsarin ƙafa da idon sawu.

Matakin Horarwa Gabaɗaya, Takamaiman Lokaci (watanni 1-3)

Yi niyya aerobic da anaerobic ƙofofin.
Mai da hankali kan VO2 max.
Daidaita ƙarar horo don daidaitawa tare da burin da tarihin 'yan wasa.
Ƙarfafa ƙananan jiki, cibiya, da takamaiman ƙarfin gudu.

Matakin Gasa, Pre-Gasa (Makonni 4-6)

Horo don tsananin gasa da taki.
Magance ƙarin abubuwan gasa kamar ƙasa, abinci mai gina jiki, da kayan aiki.
Kula da matakan ƙarfi da motsa jiki na plyometric.

Matakin Gasa, Tapering + Gasar (Makonni 1-2)

Daidaita ƙara da ƙarfi yayin lokacin tapering.
Isar ranar tsere a cikin kololuwar dacewa, kuzari, matakan kuzari, da lafiya gabaɗaya.
Bin ka'idodin abinci mai gina jiki don tseren gaba da lokacin tseren.

Matsayin Canji - Canji & Farfadowa

Mai da hankali kan haɗin gwiwa da dawo da tsoka.
Maido da aiki na yau da kullun na gabobin jiki da tsarin zuciya.
Bin ka'idodin abinci mai gina jiki don farfadowa bayan tseren.

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa )

Don haɓakawa da daidaita nauyin horo ga kowane ɗan wasa, tabbatar da cewa suna cikin yanayi mai kyau kuma suna shirye don yin mafi kyawun su yayin tseren A da B, muna amfani da Trainingpeaks dandamali a matsayin kayan aiki. Wannan ya haɗa da aiki tare da sigogi kamar FITNESS, GASKIYA, da FORM. Ƙara koyo game da hanyarmu a nan: Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa >>

Abin da kake Bukata

Duk abin da kuke buƙata shine agogon horo wanda ya dace da Trainingpeaks dandamali da kuma wani waje bugun jini band.

Nemo Shirin Koyarwar Gudun Hannunku

Gano shirin horarwa mai gudana wanda aka keɓance da buƙatunku na musamman, matakin dacewa, nisan da kuke so, buri, tsawon lokaci, da kasafin kuɗi. Arduua yana ba da zaɓuɓɓuka daban-daban, gami da koyar da kai akan layi, tsare-tsaren horo na ɗaiɗaiku, takamaiman tsare-tsare na tsere, da tsare-tsaren horo na gabaɗaya, wanda ke rufe nesa daga 5k zuwa 170k. ƙwararrun kociyoyin masu tafiyar da hanya ne suka tsara shirye-shiryen mu. Bincika kuma nemo ingantaccen shirin tafiyar da hanyarku: Nemo Shirin Koyar da Gudun Hannunku >>

Yadda Ake Aiki Lokacin Yin Rajista don Sabis

Shiga don Arduua Trail Gudun Koyarwa tsari ne madaidaiciya. Ziyarci shafin yanar gizon mu don farawa. Ga yadda yake aiki: Yadda yake Aiki >>

Trainingpeaks

Dukkan shirye-shiryenmu na horarwa an tsara su ne don amfani Trainingpeaks, dandali na musamman kuma mai sauƙin amfani don tsarawa, gudanarwa, da nazarin horo. Hakanan yana sauƙaƙe sadarwa kai tsaye tare da kocin ku.

Yadda ake Aiki tare TrainingPeaks

Don jagora akan daidaitawa Trainingpeaks, bi waɗannan umarni: Yadda za a: daidaitawa Trainingpeaks

Yadda za a Yi amfani da TrainingPeaks Tare da Kocin ku

Koyi yadda ake amfani da su yadda ya kamata Trainingpeaks tare da kocin ku: Yadda za a: amfani Trainingpeaks tare da kocin ku