Zochitika Zoyamba za Mountain Marathon
Kudziwa mpikisano wanu woyamba wamapiri kapena ultra-trail, ndi kwa othamanga ambiri, loto lalikulu. Koma kuchoka ku maloto kupita ku zenizeni, kudzafunikadi kudzipereka kochuluka, ndi kusasinthasintha ponena za maphunziro ndi kukonzekera mpikisano.
Ildar Islamgazin ndi wothamanga kwambiri wochokera ku Belgium, yemwe adayamba kuphunzitsa nafe mu September nyengo yatha.
Sabata yatha iye anali kuthamanga mpikisano wake woyamba wa Mountain Marathon. The Maxi race Marathon Experience, yomwe ndi 44 km kutalika ndi 2500 m kumtunda, kwenikweni mapiri, pafupi ndi wokongola Annecy Lake, mu French Alps.
Iye, adachita bwino kwambiri, ndipo pansipa mutha kuwerenga zoyankhulana zomwe tidachita naye za zomwe adakumana nazo pa mpikisano komanso kukonzekera mpikisano…
Zoyembekeza zanu pa mpikisanowu?
Kunena zoona sindikudziwa zomwe ndimayembekezera. Ndinali ndi malingaliro kuti sizikhala zophweka, ndipo zikhala nthawi yayitali. Sindinachite mantha kuthamanga kwa maola angapo ndipo ndinkadziwa kale kuti mipikisano yamapiri nthawi zina imakhudza kuyenda ndi kukwera. Ndiyenera kunena kuti mpikisano wonsewo unali wovuta kwambiri kuposa momwe ndimayembekezera.
Kukonzekera kwanu kwa mpikisanowu?
Kukonzekera mpikisanowu kunayamba mu Autumn chaka chatha, ndipo m'nyengo yozizira tatsiriza ndondomeko za zochitika ndi kulembetsa.
Ndakhala ndikuthamanga maulendo 3-4 pa sabata, ndi gawo limodzi lolimbitsa mphamvu. Nthawi zina ndidasintha maphunziro othamanga ndi Zwift trainer.
Munathana bwanji ndi mpikisano mwakuthupi? Kodi thupi lonse linkagwira ntchito bwino? Ululu kapena mavuto aliwonse?
Kukonzekera mpikisanowu kunayamba mu Autumn chaka chatha, ndipo m'nyengo yozizira tatsiriza ndondomeko za zochitika ndi kulembetsa.
Ndakhala ndikuthamanga maulendo 3-4 pa sabata, ndi gawo limodzi lophunzitsira mphamvu. Nthawi zina ndidasintha maphunziro othamanga ndi Zwift trainer.
Thupi langa linkathamanga kwambiri pa mpikisanowu, ndipo ndinalibe ululu kapena mavuto aakulu. Pankhani ya mphamvu zoyambira ndi mphamvu zakuthupi ndikuganiza kuti ndinali wokonzeka bwino.
Kodi dongosolo lanu lazakudya linayenda bwanji panthawi ya mpikisano? Kodi munali ndi mphamvu zabwino pa mpikisano wonse, mukumva bwino?
Chakudya chinali chabwino. Ndakonzeratu zinthu zonse zofunika. Kotero ngakhale pakanakhala malo ochepa otsitsimula, ndipo imodzi yokha ndi chakudya, silinali vuto. Ndinakonzedwa bwino ndi ma gels, ndi mapiritsi amchere a isotonic, kuti ndiwonjezere kumadzi.
Munali bwanji pa mpikisanowu?
Ndi chochitika chachilendo kwambiri; nthawi zina ndinali kumva kutopa. Koma ndikuganiza kuti ndicho cholinga cha nthawi yayitali, kudzigonjetsa nokha, ndi kulola malingaliro amphamvu kuti azilamulira thupi lotopa.
Kodi munamva bwanji mutathamanga?
Makilomita otsiriza ndinali kuganiza chochita ndi zochitika zanga zina zomwe ndinakonzekera. Mwina ndiletse?
Koma, masiku aŵiri kapena atatu pambuyo pake poyang’ana nthaŵi ndi kaimidwe kanga, ndinali wodabwa. Kenako ndinazindikira kuti ngakhale kuti zinthu zina zapang’onopang’ono zinayamba mofulumira kwambiri, ndinachita ntchito yabwino kwambiri. Ndipo chofunika kwambiri. Ndikhoza kuchita bwino.
Kotero tsopano ndikuyembekezera kudziyesa ndekha mu July ku Belgian Chouffe Trail komwe ndikufuna kutsutsa mtunda wa 50 km. Ndipo kumapeto kwa nyengo, ndikukonzekera kudzitsutsa ndekha ku SantéLyon pamtunda wa makilomita 44.
Kodi mpikisano wanu unakwaniritsa zomwe mukuyembekezera?
Ndi chinthu chomwe ndazindikira sabata yatha. Inde, ndine wokondwa nazo. Zandithandiza kuti ndidzidalire kwambiri komanso kuti ndizichita maphunziro anga. Panopa ndikumvetsa bwino zimene ndiyenera kuganizira kwambiri.
Ndipo, ndatsala pang'ono kuyiwala kunena kuti ma ultra trails anali maloto anga amasewera pomwe nditangoyamba kuthamanga. Nditamaliza marathon yanga yoyamba, ndimayang'ana kuthamanga kwambiri. Kotero, ndapindula tsopano. Ndipo tsopano ndakonzekadi.
Kuti nditsirize nkhani yanga yaing'ono, ndiyenera kuthokoza mphunzitsi wanga David Garcia ndi Arduua timu. Sindingathe popanda inu! Ine sindine wothamanga bwino kwambiri potengera dongosolo - Ndimakhala ndi zovuta zapabanja nthawi zonse, osachita maphunziro monga momwe zidakonzedwera etc. Koma ndine wokondwa kuti zonse zatha bwino. Ndipo motsimikiza - zambiri zikubwera!
Zikomo kwambiri Ildar pogawana nafe zomwe mwakumana nazo!
Munachita ntchito yabwino pa mpikisanowu komanso pokonzekera zonse.
Zabwino zonse ndi mpikisano wanu wotsatira!
/Katinka Nyberg, CEO/Founder Arduua
Dziwani zambiri…
M'nkhaniyi Gonjetsani Mapiri, mukhoza kuwerenga zambiri za momwe mungaphunzitsire mpikisano wamapiri kapena ultra-trail.
Ngati mukufuna Arduua Coaching, kupeza thandizo ndi maphunziro anu, chonde werengani zambiri patsamba lathu kapena kulumikizana katinka.nyberg@arduua.com kuti mudziwe zambiri kapena mafunso.