NYEEM NTXIV TUAJ TXOG ULTRA-TRAIL RACE
Npaj txhij rau hnub sib tw thiab pib npaj thiab hloov koj cov khoom noj khoom haus thiab dej haus tsawg kawg ib lub lis piam ua ntej kev sib tw.
Arduua tau tsim qee cov lus qhia dav dav rau kev noj zaub mov thiab dej kom ua raws li ib lub lim tiam ua ntej Ultra-trail lossis Ultra Skyrace (> 8 teev.).
PIB ntawm kev sib tw:
- Lub Hom Phiaj: Ua kom zoo preload ntawm carbohydrates thiab hydration kom txog rau hauv cov xwm txheej zoo tshaj plaws nyob rau hnub ntawm qhov kev tshwm sim.
- Preload ntawm carbohydrates rau cov xwm txheej ntev: Nws raug nquahu kom noj ntawm 7 thiab 12 grams ib kg ntawm qhov hnyav thaum 48 teev ua ntej kev sib tw, nyob ntawm koj qhov kev paub.
UA NTEJ Kev sib tw: (Tshaj tshais lossis noj su 2-3 teev ua ntej kev sib tw)
- Lub Hom Phiaj: Ua kom muaj dej txaus txaus thiab pom cov leeg nqaij glycogen. Cov xim ntawm koj cov zis tuaj yeem yog qhov qhia tau zoo ntawm koj qhov dej num
- 2-4 grams carbohydrate ib kg ntawm qhov hnyav + 0.3 grams protein ib kg ntawm qhov hnyav (Ex / 1 daim txiv hmab txiv ntoo + 120 g ntawm qhob cij lossis cereals + jam lossis zib ntab + yogurt)
THAUM LAWV kev sib tw: Long Trails
- Lub Hom Phiaj: Txhawm rau saib xyuas cov glycogen deposits kom lawv tsis txhob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob
- Nruab nrab ntawm 60-90 grams / teev ntawm carbohydrates raug pom zoo nyob ntawm qhov ceev, qhov hnyav ntawm cov neeg ncaws pob thiab kev ua siab ntev rau kev sib xyaw ntawm carbohydrates uas tau kawm.
- Nws raug nquahu kom hloov cov khoom noj uas muaj qhov sib txawv (qab zib, qab ntsev, ...) thiab nrog ntau hom carbohydrates kom zoo dua assimilation (glucose, fructose, ...)
- Nws raug pom zoo kom sib xyaw cov khoom noj tiag tiag nrog rau lwm yam kev ua si xws li lub zog tuav thiab gels.
- Nws raug pom zoo txhua 3-4 teev kom noj ib yam dab tsi qab ntsev thiab ib qho bar uas muaj BCAA los yog cov khoom noj protein.
- Hais txog qhov tseem ceeb hydration, saib xyuas cov dej kom txaus nrog cov sodium txaus (ntsev / electrolytes) thiab / lossis ua ke nrog cov dej haus ua kis las.
- Caffeine tuaj yeem yog ib qho zoo ntxiv thiab txhawb nqa kev tswj hwm thiab yog tias koj twb tau ua pov thawj tias koj ua siab ntev rau qee qhov "tshwj xeeb" ntawm haiv neeg.
TOM QAB kev sib tw:
- Lub Hom Phiaj: Txhim kho cov leeg nqaij thiab rov ua kom cov leeg nqaij thiab daim siab glycogen. Peb yuav tsum noj cov zaub mov uas muaj cov carbohydrates thiab cov protein. Rehydration nrog dej thiab electrolytes yuav yog qhov tseem ceeb.
- 1 grams carbohydrate ib kg ntawm qhov hnyav + 0.4 grams protein ib kg ntawm qhov hnyav
- Thaum lub sij hawm tom ntej 3 teev tom qab kev sib tw nws raug pom zoo kom haus 30 grams ntawm cov protein zoo Whey (piv txwv li hauv kev rov qab co) nrog rau kev nqus sai carbohydrates xws li zib ntab, txiv hmab txiv ntoo ...
/ Fernando Armisén, Arduua Head Coach