Ndikungofuna Kuthamanga
Thanzi ndi ntchito zimayendera limodzi, ndipo chimodzi mwazovuta kwambiri kwa wothamanga kwambiri ndikuyendetsa bwino ndi zakudya, komanso kukhala ndi thanzi labwino pakati pa maphunziro, kugona, zakudya, ntchito ndi moyo wonse.
Sylwia Kaczmarek, Team Arduua Wothamanga, wakhala nafe tsopano kuyambira 2020, ndipo nyengo ino akhala wathu Arduua Kazembe ku Norway, kukulitsa kupezeka kwathu kwanuko, kufalitsa chisangalalo cha kuthamanga kwamapiri.
Sylwia anali ndi zovuta zina zam'mbuyomu chifukwa cha nkhawa zambiri kuntchito, zakudya komanso kuchepa kwa ayironi komanso kusowa mphamvu.
Muzokambirana ndi Sylwia muphunzira zambiri za momwe adathanira ndi vuto lake, za zakudya zake zatsopano, komanso thanzi lake latsopano…
- Chaka chatha chinali chovuta kwambiri kuntchito. Ndinalibe mphamvu, komanso chitsulo chochepa kwambiri nthawi zambiri. Ndinkaganizira zomwe ndimaziyika patsogolo ndipo ndinafika pazifukwa zina zomwe ndimafuna kuchoka m'moyo.
Ndinaganiza zosintha ntchito yodetsa nkhawa, ndikusamala kwambiri pazakudya komanso thanzi langa lonse.
Tsopano, kupsyinjika kwa ntchito yanga yapitayo kwatha ndipo ndimatha kugona bwino ndikuphunzitsa bwino, ndipo ndikuzindikira tsopano momwe kupsinjika maganizo kumakhudzira thupi langa ndi malingaliro anga.
Ndine wokondwa ndi kusintha kumene ndapanga, ndipo sindinong’oneza bondo ngakhale pang’ono chabe ponena za chosankha chimene ndinapanga popita ku kampani yaing’onoyo.
Ndinayamba zakudya zanga zatsopano kumapeto kwa January
Ndinalumikizana ndi katswiri wa zamasewera chifukwa ndinali ndi vuto la iron nthawi zonse. Ndinkafunadi kukhala wamphamvu.
Kwa nthawi yayitali ndikukumbukira kuti mwina anali kuchepa magazi kapena kuchepa kwa hemoglobini kapena ayironi.
Chinali chosankha chanzeru chifukwa ndidzayenda ulendo wautali kumapiri a Himalaya (makilomita 130) kumapeto kwa Mars. Ndibweranso pakatha mwezi umodzi.
Malo apamwamba kwambiri omwe ndikafike ndi msasa wa Mount Everest Base.
Pokhala pamtunda, chitsulo ndi chofunikira kwambiri.
Sindingafune kukhala ndi vuto la kupuma ngati lomwe ndinali nalo zaka 5 zapitazo nditakwera Kilimanjaro.
Ndinatopa kwambiri komanso ndikusowa madzi m’thupi.
Pamapeto pake ndinagwidwa ndi matenda okwera pamwamba ndipo sindinathe kudya. Ndinakomoka.
Ndinadziwa malire anga akuthupi ndipo nthawi ina ndinanena…. ndikubwerera..
Ndinavomera ndekha kuti sindingathe kupitilira kutalika kwa 5000.
Katswiri wanga wazakudya akuchokera ku Poland ndipo ndi katswiri wazamasewera komanso wazachipatala.
Amatsogolera timu ya mpira wachinyamata ya azimayi aku Poland ndipo nayenso ndi katswiri wothamanga panjinga zamapiri.
Anandifunsa mafunso.
Cholinga changa ndikumva bwino, kukhala ndi zotsatira zabwino za magazi ndi mphamvu m'thupi langa
Ndabweretsa mavitamini B, D, selenium, iron ndi collagen ndi ma probiotics muzakudya zanga kuti ndiyamwe bwino.
Ndimamwa ufa wowawasa wa beetroot ndi beetroot wodzipangira tokha, karoti ndi madzi aapulo.
Mwezi woyamba chakudya changa chinafika 3000 kcal patsiku. Zinali zodabwitsa kwambiri kwa ine, ndipo Zinali ngati kuwirikiza kawiri kuposa momwe ndimadya poyamba.
Patapita mlungu umodzi, ndinayamba kukumbukira zolemera za chakudya changa. Chakudyacho ndi chokoma kwambiri komanso chokwanira. Pali dzinthu, nyama, nsomba, zipatso, ndi ndiwo zamasamba zambiri. Chakudyacho ndi chakudya cha 5 patsiku.
Ndimayamba ndi kadzutsa 6.30 - 7.00 am ndikumaliza ndi chakudya chamadzulo cha 7.00 pm. Chakudya chamasana ndi chakudya chamadzulo chimakhala makamaka mapuloteni ndi chakudya chamafuta pambuyo polimbitsa thupi.
Mwezi wachiwiri wa zakudya ndi 2500 kcal ndi zakudya 5. Ndawona kusintha kwa magwiridwe antchito. Kuthamanga kwabwinoko mu zone 1 ndi 2, ndipo sinditopa panthawi ya tempo kuthamanga mwachitsanzo, mu midadada ya 3 x 10 poyambira, 4.20 pace.
Ndikumva thupi langa likugwira ntchito
Pambuyo pa masabata osachepera 7 pazakudya ndimamva kusintha kwabwino. Thupi limagwira ntchito bwino panthawi yolimbitsa thupi ndipo sindimamva kutopa monga momwe ndimachitira.
Nditha kuchita 12-13 km pakuthamanga kosavuta komanso kuyenda bwino.
Ndikayang’ana m’mbuyo, ndimaona kuti ndinadya pang’ono, ndipo thupi silinkachira. Zakudya ndi mphamvu ndizofunikira kwambiri pamaphunziro athu achangu.
Ndimakhala ndi moyo wokangalika ndikuphunzitsa nthawi 6-7 pa sabata.
Ndimakhalanso ndi creatine m'zakudya zanga, koma ndimagwiritsa ntchito mosamala. Mlingo waung'ono pambuyo polimbitsa thupi kwambiri. Creatine imatha kusunga madzi m'thupi, choncho ndimakhala osamala.
Kulemerako kuyima nji; komabe, thupi likusintha.
Ndili ndi mphamvu zambiri komanso mphamvu.
Sindikumva njala, sindidya zokhwasula-khwasula.
Ndakhuta kwambiri, ndikusangalala ndi chakudya
Posachedwapa, ndakhala ndikugwiritsanso ntchito njira yatsopano yosangalalira kwa ine - malo osambira ozizira. Kusamba nthawi zonse kumalimbitsa thupi. Chitetezo cha mthupi komanso kulekerera kuzizira kumawonjezeka mowonekera, dongosolo lamtima limayenda bwino ndipo minofu ya minofu imayamba kugwira ntchito bwino powonjezera kukhazikika komanso kupsinjika. Komanso, osambira ozizira kuchepetsa kutupa m`deralo ndi micro-kuvulala.
Tikupita kukakumana ndi zovuta zatsopano
Nyengo ino ndikukonzekera kuchita maulendo atatu amapiri - 3-42 K. Ndipo mwina mpikisano wa akabudula pakati.
Posachedwa ndikhala ndi nthawi yopuma kwa mwezi umodzi ndikuthamanga ndikuyenda milungu itatu modabwitsa m'mapiri a Himalaya. Ndikhala ndi maphunziro amphamvu owonjezera chifukwa cha chikwama cholemera pafupifupi 13 kg.
Ndili ndi chidwi chofuna kudziwa zambiri za kusintha kwa thupi kuti likhale lalitali, kukhazikika komanso kukhazikika ndikadzabweranso kumapeto kwa Epulo.
Pamwamba, mwa zina, kutulutsa kwa erythropoietin, timadzi timene timasonkhezera m’mafupa kupanga maselo ofiira a magazi, kumawonjezereka. Mpweya wa okosijeni wa mu mlengalenga umachepanso, zomwe zimapangitsa kuti manjenje ndi endocrine machitidwe awonjezere kupanga maselo ofiira a magazi, omwe amachititsa kuti mpweya ukhale wofulumira kupita ku maselo.
Ndikukhulupirira kuti kutopa kudzandilola kuti ndiyambe mpikisano woyamba Askøy på langs /37.5 K kale pa 8 Meyi.
Lofoten Ultra Trail 3th June,48K,D+ 2500
Madeira Skyrace 17th June, 42 K, D+3000
Stranda Eco Trail/Golden Trail Series 5th ya Ogasiti, 48K,D+ 1700
Kuphatikiza kwa kukhala ndi mphunzitsi wamkulu wothamanga Fernando Armisén, yemwe ali Arduua's Head Coach, ndi katswiri yemwe amasamalira zakudya zanga, ndikukhulupirira zikhala kuphatikiza kwakukulu.
Ndimalimbikitsidwa kuthamanga kwambiri komanso kwautali momwe ndingathere, ndikukhala ndi thanzi labwino komanso wokhutira ndi moyo.
Ndikunong'oneza bondo kugwiritsa ntchito katswiri wazakudya mochedwa kwambiri. Koma, ndili m'manja abwino 🙂
Tsopano zonse zili pamwamba, ndipo ndili ndi mwayi wophunzitsidwa bwino kumapiri okongola ku Norway.
Ndikuyembekezera kukumana ndi gulu lonse ku Madeira Skyrace mu June 2023 🙂
/ Sylwia Kaczmarek, Team Arduua Mtetezi
Blog yolemba Katinka Nyberg, Arduua
Dziwani zambiri za Arduua Coaching ndi Momwe timaphunzitsira..