NYEEM NTAWV QHIA TXOG KEV RUAJ NTSEG
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 lis piam ua ntej Trail lossis Skyrace 12-20-35 km (90 - 120 min).
WEEK 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 uas yuav kav ntev dua 90 feeb: Nws raug nquahu kom noj ntawm 7 mus rau 10 grams ib kg ntawm qhov hnyav hauv 24 teev ua ntej qhov kev xeem, nyob ntawm koj qhov kev paub.
UA NTEJ Kev sib tw: (Tshaj tshais lossis noj su 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)
- 300 ml ntawm isotonic haus nyob rau hauv sips kom txog thaum pib ntawm kev xeem.
- 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 kam rau ua.
THAUM LAWV kev sib tw: Txoj Kev luv 12-20 km
- Lub Hom Phiaj: Saib xyuas cov khw muag khoom glycogen kom lawv tsis txhob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob.
- Fast absorbing zog gels thiab kev ua si dej haus. Ntawm 30-50 grams / teev ntawm carbohydrates raug pom zoo nyob ntawm qhov ceev thiab qhov hnyav ntawm tus neeg ncaws pob.
- Hais txog hydration, muab qhov tseem ceeb rau kev haus dej haus cawv, txawm hais tias nws tuaj yeem ua ke nrog cov dej haus los ntawm kev ntxiv cov ntsev uas tsim nyog, feem ntau yog sodium.
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
- Lub sijhawm zoo tshaj plaws yog lub sijhawm ib nrab teev tom ntej hauv qhov sib piv ntawm 2: 1 (CH / protein)
/ Fernando Armisén, Arduua Head Coach