20220701_125915
30 May 2023

Gonjetsani Mapiri

Kuyamba mpikisano wanu woyamba, kapena Skyrace kungakhale kosangalatsa komanso kosintha. Mipikisano ngati UTMB World Series, Spartan Trail World Championship, Golden Trail Series kapena Skyrunner World Series imapereka malo ovuta okhala ndi mapiri otsetsereka komanso mitsinje yaukadaulo.

Kuti mpikisano ukhale wopambana, m'pofunika kukonzekera mwakuthupi ndi m'maganizo. M'nkhaniyi, tikambirana zomwe tingayembekezere kuchokera ku mpikisano wothamanga kwambiri ndikupereka chitsogozo pa maphunziro, mphamvu zolimbitsa thupi ndi kuyenda, njira zamtundu, kukonzekera chakudya, ndi maganizo a pambuyo pa mpikisano.

Zimene muyenera kuyembekezera

Mipikisano yothamanga kwambiri imakhala ndi zovuta zazikulu, kupirira, kulimba mtima, ndi luso laukadaulo. Mudzakumana ndi mapiri ataliatali, matsinje otsetsereka, malo osagwirizana, komanso nyengo yomwe simungadziwike. Maphunzirowa nthawi zambiri amakhala ndi kukwera kwakukulu, kuyesa kulimba kwa mtima wanu komanso kulimba kwa miyendo. Konzekerani kutopa, zowawa, ndi nthawi zomwe mudzafunika kukankhira malire anu m'maganizo ndi mwathupi.

Ndondomeko yophunzitsira

Kuphunzitsidwa kwa mpikisano wothamanga kwambiri kumafuna khama lokhazikika komanso dongosolo lokonzekera bwino. Momwemo, muyenera kuphunzitsa masiku asanu kapena asanu ndi limodzi pa sabata, ndikuganizira kwambiri kuthamanga, kuphunzitsa mphamvu, ndi masewera olimbitsa thupi.

Kwa nthawi yoyamba yothamanga makilomita 100, dongosolo labwino lophunzitsira likhoza kukhala ndi masewera olimbitsa thupi 8-10 pa sabata (onse maola 8-10), kuphatikizapo kuthamanga, mphamvu, kuyenda ndi kutambasula.

Lingaliro labwino musanayambe maphunziro anu, ndikupanga a Dongosolo Lakale ndi magawo osiyanasiyana ophunzitsira kuphatikiza mipikisano yanu yanyengoyi.

Pang'onopang'ono onjezani mtunda wanu wamlungu ndi mlungu, kuphatikiza kubwereza kwa mapiri, kuthamanga kwautali, ndi maphunziro obwerera m'mbuyo kuti muyesere mipikisano yothamanga, kuphatikiza mulingo wabwino wa mita yoyimirira pamwezi kuti mumange nyonga ndi kupirira kwa miyendo.

Malangizo -Pezani dongosolo lanu lophunzitsira lomwe mwakonzekeratu
100 miles Trail akuthamanga dongosolo lophunzitsira - Woyamba

Maphunziro a Mphamvu ndi Mayendedwe

Kuti muthane ndi zovuta, gwiritsani ntchito masewera olimbitsa thupi monga squats, mapapu, masitepe, ndi kukweza ng'ombe kuti mulimbikitse thupi lanu lakumunsi. Zochita zolimbitsa thupi, monga matabwa ndi kupotoza kwa Russia, zimathandizira kukhazikika. Kuonjezera apo, yesetsani kuchita masewera olimbitsa thupi kuti mukhale osinthasintha komanso kupewa kuvulala, kuyang'ana madera monga chiuno, akakolo, ndi mapewa.

Musanayambe maphunziro anu, lingaliro labwino ndikuyesa mayeso, kuonetsetsa kuti muli mumayendedwe oyenera, okhazikika, oyenerera ndi mphamvu.

M'nkhaniyi mupeza zambiri ndi malangizo ochitira Arduua Mayeso a Trail akuthamanga, Skyrunning ndi Ultra-trail.

Malangizo - Kuphunzitsa mphamvu
Kuphunzitsa Mphamvu ndi TRX kumakhala kopindulitsa kwambiri kwa othamanga, chifukwa kungathandize kuchepetsa chiopsezo cha kuvulala kwa othamanga opirira mwa kukonza kusalinganika kumanzere kwanu ndi kumanja, zomwe zingayambitse kuyenda kosakwanira ndi kuvulaza pakapita nthawi. M'nkhaniyi mukhoza kuona ena osiyana thupi lonse Maphunziro a TRX.

Malangizo - Maphunziro a kuyenda

Ubale mu kusinthasintha kwa wothamanga ndi chiopsezo cha kuvulala ndi chinthu chomwe muyenera kuganizira nthawi zonse. M'nkhaniyi mutha kuwona zosiyana Mayendedwe a othamanga a Trail.

Nthawi Yophunzitsira

Ili ndi funso lovuta, ndipo ndithudi zimatengera momwe thupi lanu limakhalira, komwe mumayambira komanso kutalika kwa mpikisano.

Koma kawirikawiri tinganene kuti, yambani maphunziro osachepera miyezi isanu ndi umodzi mpikisano usanachitike kuti mupeze nthawi yokwanira yopitira patsogolo ndi kuzolowera. Pang'onopang'ono onjezerani kulimba kwa maphunziro ndi nthawi yayitali, kuphatikiza nthawi yocheperako m'masabata omaliza kuti thupi lanu libwererenso ndikufika pachimake pa tsiku la mpikisano.

Race Strategy ndi Kukonzekera Chakudya

Konzani njira yothamanga potengera kusanthula kwamaphunziro ndi mphamvu zamunthu. Gawani mpikisanowo m'magawo, sungani zoyeserera zanu, ndikukhalabe wotenthedwa komanso wopanda madzi ponseponse. Yesani ndi zakudya zopatsa thanzi panthawi yophunzitsira kuti mudziwe zomwe zimakupindulitsani. Yesetsani kukhala ndi zakudya zopatsa thanzi ndi chakudya chamafuta, mapuloteni, ndi mafuta athanzi. Patsiku la mpikisano, idyani zakudya zomwe zimagayidwa mosavuta ndikusunga ma hydration kuti mukhale ndi mphamvu.

M'nkhaniyi mupeza chitsogozo cha momwe mungachitire Zakudya zopatsa thanzi musanayambe, panthawi komanso pambuyo pa mpikisano.

Maganizo a Pambuyo pa Mpikisano

Kutsiriza mpikisano wothamanga kwambiri ndi kupambana komwe kungathe kudzutsa malingaliro osiyanasiyana. Mutha kukumana ndi kutopa, kusangalala, komanso kukhala ndi chidwi chochita bwino. Dzipatseni nthawi yoti mubwererenso mwakuthupi ndi m'maganizo, kukumbatira kupuma, kupumula, ndi kuchita masewera olimbitsa thupi musanaganizire za mpikisano wotsatira.

Kutsiliza

Kukonzekera mpikisano wanu woyamba kwambiri ndi ulendo wodabwitsa wakukula thupi ndi malingaliro. Ndi maphunziro oyenera, masewera olimbitsa thupi amphamvu komanso oyenda, njira yothamanga, komanso kukonzekera chakudya, mutha kugonjetsa mapiri ndikutuluka wopambana. Landirani zovutazo, sangalalani ndi zomwe mwakumana nazo, ndipo sangalalani ndi malingaliro omwe akukuyembekezerani mutatha kumaliza mzere womaliza.

Pezani pulogalamu yanu ya Trail running Training

Pezani pulogalamu yanu yophunzitsira ya Trail kuti igwirizane ndi zosowa zanu, kulimba kwanu, mtunda, kulakalaka, nthawi ndi bajeti. Arduua imapereka maphunziro aumwini pa intaneti, mapulani ophunzitsira payekhapayekha, mapulani ophunzitsira othamanga, komanso mapulani anthawi zonse (bajeti), pamayendedwe 5k - 170k, olembedwa ndi makochi odziwa bwino ntchito Arduua. Werengani zambiri m'nkhaniyi momwe Pezani pulogalamu yanu ya Trail running Training.

Zabwino zonse ndi maphunziro anu, ndipo chonde nditumizireni ine pafunso lililonse.

/Katinka Nyberg, CEO/Founder Arduua

katinka.nyberg@arduua.com

Like and share this blog post