6 February 2024

Mapulani a Maphunziro a Ultra Marathon: Tsegulani Zinsinsi

Dziwani zinsinsi kumbuyo ArduuaMapulani a Ultra Marathon Training Plans, kuphatikiza njira zathu ndi zitsanzo zenizeni kuchokera ku "Ultra Marathon Training Plan 100 Miles - Intermediate" kuti mukweze ulendo wanu wamaphunziro.

Kuthamanga pa 100-mile ultramarathon ndizovuta kwambiri zomwe zimafuna zambiri osati kupirira mwakuthupi; pamafunika njira yachidziwitso, yokonzekera bwino, komanso yolangizidwa. Pa Arduua, timamvetsetsa zofunikira zapadera zamayendedwe othamanga, makamaka m'malo a ultramarathons. Ichi ndichifukwa chake tapanga mwaluso Plan yathu Yophunzitsira ya Ultra Marathon ya 100 Miles kuti tipatse mphamvu othamanga ngati inu kuti agonjetse ntchito yodabwitsayi.

Ulendo wopita ku 100 Miles umayamba ndi 50k, 50 miles ndi 100k

Kuwona Mwachidule ArduuaMapulani a Maphunziro a Ultra Marathon:

At Arduua, tapanga mwaluso mapulani ophunzitsira a ultramarathon omwe amatenga masabata 16-48, ndikupereka masewera olimbitsa thupi mosamalitsa sabata iliyonse, kuphatikiza mphamvu, kuyenda, ndi kusinthasintha. Mapulani awa ali kutali ndi mayankho amtundu umodzi wokwanira; amapangidwira othamanga omwe ali ndi milingo yosiyana siyana, ndi cholinga osati kukuthandizani kumaliza komanso kuchita bwino muzaka zanu. Mapulani athu othamanga kwambiri amapita kumtunda wosiyanasiyana (50k, 50 miles, 100k, and 100 miles) ndi milingo (Woyambira/Wapakatikati/Wampikisano), kuwonetsetsa kuti pali dongosolo loyenera kwa aliyense amene akufuna ultramarathoner.

Zomwe Zimapangitsa Mapulani Athu Akhale Apadera:

1. Magawo a Maphunziro Okhazikika: Mapulani athu amagawidwa m'magawo apadera ophunzitsira, iliyonse ikuyang'ana mbali zosiyanasiyana zofunika kuti chipambano cha ultramarathon chipambane.
2. Njira Yonse: Timakhulupilira mu njira yonse yophunzitsira, yophimba kuthamanga, mphamvu, kuyenda, ndi kutambasula. Gawo lirilonse limakonzedwa mwaluso ndikuphatikizidwa muzanu Trainingpeaks akaunti yofikira mosavuta komanso kutsatira.
3. Kupitilira Utali: Nthawi ndi Kulimba: Mosiyana ndi mapulani achikhalidwe omwe amangoyang'ana patali, magawo athu othamanga amatengera nthawi. Kulimba kumayesedwa ndi kugunda kwa mtima, kuwonetsetsa kuti maphunziro anu akugwirizana ndi kuthekera kwanu komanso kupita patsogolo.

Magawo Avumbulutsidwa:

• General Training Phase, Base Period: Mangani maziko olimba, kuthana ndi zofooka ndikukulitsa thanzi lanu lonse.
• General Training Phase, Nthawi Yeniyeni: Yang'anani pazipata za aerobic ndi anaerobic, kuyang'ana kwambiri kukulitsa mphamvu ndi magwiridwe antchito.
• Mpikisano Phase, Pre-Mpikisano: Konzani bwino maphunziro anu kuti mukhale ndi mpikisano wothamanga, kuthamanga, ndi zina zowonjezera monga malo, zakudya, ndi zida. Mu gawo ili tikuwonjezera voliyumu!
• Mpikisano gawo, Tapering + Mpikisano: Fikirani tsiku la mpikisano wokhala ndi mphamvu zapamwamba, zolimbikitsa, komanso mphamvu, kutsatira malangizo a kadyedwe kuti mugwire bwino ntchito.
• Gawo la Kusintha - Kusintha & Kubwezeretsa: Ikani patsogolo kuchira kwa mafupa ndi minofu, kubwezeretsa thupi lanu kuti lizigwira ntchito nthawi zonse.

Momwe Timaphunzitsira: Zinsinsi Zawululidwa

Zovuta Zathupi:

• Mphamvu Zoyambira: Zofunikira kuti muchite bwino, mapulani athu amaphatikizanso kuphunzitsidwa mwamphamvu kuti muthe kumaliza.
• Mphamvu ya Eccentric: Konzani minofu ndi mafupa anu kuti mukwaniritse zofunikira zapadera za kuthamanga kotsika.
• Chipiriro: Sungani mphamvu pamtunda wautali posunga zone yotsika kwambiri.

Ukatswiri waukadaulo:

• Kuyenda & Kusinthasintha: Yendani m'malo aukadaulo mosavuta kudzera mumayendedwe apadera komanso kusinthasintha.
• Mayendedwe Othamanga: Limbikitsani luso lanu pamayendedwe ovuta.
• Plyometrics: Limbikitsani machitidwe anu ndi maphunziro ophulika.

Kulimba Mtima:

• Chilango: Khalani ndi malingaliro odziletsa kuti mukhale olunjika pa zolinga zanu.
• Chilimbikitso: Yang'anani pa mphotho kuti mukhale olimbikitsidwa paulendo wanu wonse wa ultramarathon.
• Survival Instinct: Khalani tcheru m'malo ovuta, ngakhale kutopa kukayamba.

Chitsanzo 100 Miles Training Plan Yapakatikati masabata 44

General Training Phase, Base Period (1-3 months)

• Kusintha kwachilengedwe kwa thupi.
• Gwirani Ntchito Zofooka (Mukuyenda ndi mphamvu).
• Kusintha kwa thupi / kukonza (maphunziro ndi zakudya).
• General maziko mphamvu.
• Maphunziro a zida zamagulu a phazi.

Chitsanzo sabata 2.)

Monday: Kuphunzitsidwa kosavuta kwa mphindi 50, Mapulani / CORE 12 min

Lachiwiri: Kupumula

Lachitatu: Piramidi imathamanga mphindi 50 Z1-Z2-Z3-Z4-Z3-Z2-Z1, Tambasulani mphindi 15

Lachinayi: Maphunziro a Mphamvu Yogwira Ntchito 45 min

Friday: Kupumula

Loweruka: Thamangani Momasuka m'malo amapiri 50 min, Kuyenda kwa mapazi-kukhazikika kwamphamvu 20 min

Lamlungu: Kuthamanga kosavuta 40 min

Gawo la Maphunziro Onse, Nthawi Yachindunji (miyezi 1-3)

• Maphunziro a mayendedwe (aerobic / anaerobic).
• Maphunziro a VO2 max.
• Sinthani volyme yophunzitsira ku zolinga ndi mbiri ya othamanga.
• Kutsika kwamphamvu kwa thupi, CORE, ndi zina zothamanga.

Chitsanzo sabata 21.)

Monday: Kuphunzitsidwa kosavuta kwa mphindi 50, kukhazikika kwa Ankle 30 min

Lachiwiri: Fartleck2-2-2- + 15 Tempo 52 min, Tambasulani 15 min

Lachitatu: Mphamvu Base 50 min

Lachinayi: VO2-max block ya 25 min 53 min

Friday: Kupumula

Loweruka: Njira yopita kumtunda wautali 120 min

Lamlungu: Kuthamanga kosavuta 60-70 min

Mpikisano Gawo, Pre-Mpikisano (masabata 4-6)

• Kuchuluka kwa mpikisano wamaphunziro ndi kuthamanga.
• Kuphunzitsa zambiri za mpikisano (malo, zakudya, zida).
• Kugwira milingo yamphamvu ndi plyometrics.

Chitsanzo sabata 38.)

Monday: Njira yosavuta 60-70 min, mphamvu ya Upperbody (mitengo yothamanga) 25 min

Lachiwiri: Aerobic intensive tempo 50-60 min, tambasulani 15 min

Lachitatu: Maphunziro a plyometric 30 min, Onetsani mphamvu 15 min

Lachinayi: Kuthamanga momasuka 50-60 min

Friday: Kupumula

Loweruka: Njira yothamanga mtunda wautali + mayendedwe a aerobic maola 4, Tambasulani 15 min

Lamlungu: Easy cross training 50 min

Chitsanzo sabata 42.)

Monday: Njira yosavuta 70-80 min

Lachiwiri: Aerobic intensive tempo 60-70 min zone 2, tambasulani 15 min

Lachitatu: Maphunziro ogwira ntchito 45 min

Lachinayi: Kuthamanga momasuka 60 min

Friday: Kupumula

Loweruka: Yesani kuthamanga ndi zakudya ndi zida maola 6, Tambasulani 15 min

Lamlungu: Easy cross training 50 min

Gawo Lampikisano, Kujambula + Mpikisano (masabata 1-2)

• Sinthani mphamvu ya mawu ndi mphamvu panthawi yojambula.
• Fikirani tsiku la mpikisano ndi chiwongola dzanja, chilimbikitso, mphamvu zonse, milingo komanso thanzi.
• Malangizo a kadyedwe, isanayambe komanso pa nthawi ya mpikisano.

Chitsanzo sabata 44.)

Monday: Njira yosavuta 40-50 min, kuyenda kwa Hip 15 min

Lachiwiri: Aerobic intensive tempo 50-60 min, tambasulani 15 min

Lachitatu: Kuyenda Kosavuta Kwambiri / Kuthamanga 60 min

Lachinayi: Kupumula

Friday: TSIKU LA RACE 100 MILES (kutentha musanayambe mpikisano)

Loweruka: Njira yothamanga mtunda wautali + mayendedwe a aerobic maola 4, Tambasulani 15 min

Lamlungu: Easy cross training 50 min

Gawo la kusintha - Kusintha & Kubwezeretsa

• Mgwirizano ndi kuchira kwa minofu.
• Bwezerani kugwira ntchito pafupipafupi kwa ziwalo zathupi ndi dongosolo lamtima.
• Malangizo a Nutrition pambuyo pa mpikisano.

Ulendo Wanu Umayambira Apa: Tsegulani Zomwe Mungachite Kwambiri

ArduuaMapulani ophunzitsira ma ultra marathon ndi kiyi yanu yotsegulira zomwe mungathe kuchita mkati mwanu. Ngati mwakonzeka kuthana ndi vutoli ndikukweza luso lanu la ultramarathon.

Kupitilira Pulani: Motani Arduua Amasintha Othamanga

At Arduua, kudzipereka kwathu kumapitilira kupereka mapulani ophunzitsira. Tikuperekanso mapulani ophunzitsira payekhapayekha komanso Kuphunzitsa Mwini sinthani njira yathu kwa munthu aliyense, ndikuwonetsetsa dongosolo lomwe likugwirizana ndi zolinga zanu, mafuko, ndi zomwe mumadzipereka. Makolo athu amagwiritsa ntchito zidziwitso zomwe apeza Arduua Mayesero a Trail akuthamanga kuti adziwe bwino mayendedwe anu olimba, kuyenda, ndi mphamvu.

Njira Yophunzitsira: Kuyang'ana Kumbuyo kwa Zochitika

Maphunziro athu amakhazikika pamaphunziro amunthu payekhapayekha omwe amayesedwa ndi kuthamanga kwa mtima, komanso kuyang'ana kwambiri kutalika kwa mtunda. Izi zimatsimikizira kuti gawo lililonse likugwirizana ndi zosowa zanu, kukuthandizani kuti mukwaniritse zolinga zanu nthawi zonse. Magawo onse othamanga amatengera nthawi komanso kugunda kwa mtima, zomwe zimakupatsani kukhudza kwanu pamaphunziro anu.

Real-Time Running Coaching kudzera pa Training Watch

Ingoganizirani wotchi yanu yophunzitsira ikukutsogolerani pagawo lililonse lothamanga, ikugwirizana ndi kuthamanga kwanu ndikuwonetsetsa kuti mukukhala m'malo omwe mukugunda kwamtima. Njira yathu imaphatikiza kuphweka kwa maphunziro ozikidwa pa intaneti ndi kulondola kwa kuphunzitsa nthawi yeniyeni.

Yambirani Paulendo Wanu Wapamwamba: Zomwe Mungathe Kukuyembekezera

ArduuaMapulani ophunzitsira ma ultra marathon si mapulani chabe; iwo ndi osintha maulendo ogwirizana ndi inu. Mwakonzeka kuvomereza vutoli? Yambani lero ndikuwona kusintha kodabwitsa komwe kukuyembekezerani.

Sankhani Mapulani Anu

Arduua akupereka Mapulani Okonzekera Okonzekera kuchokera ku 5 km - 100 Miles.

Mapulani onse a maphunziro

Makilomita 100 a Trail akuyendetsa maphunziro - Woyamba, masabata 24 - 48

Makilomita 100 a Trail akuyendetsa mapulani ophunzitsira - Pakatikati, masabata 24 - 48

Makilomita 100 a Trail akuyendetsa maphunziro - Kupikisana, masabata 24 - 48

100k Trail, Ndondomeko Yophunzitsira Payekha - Woyamba, masabata 24 - 48

100k Trail, Ndondomeko Yophunzitsira Payekha - Yapakatikati, 24 - masabata 48

100k Trail, Ndondomeko Yophunzitsira Payekha - Kupikisana, 24 - masabata 48

50 Miles Trail yoyendetsa maphunziro - Woyamba, 24 - masabata 48

50 Miles Trail yoyendetsa mapulani - Pakatikati, 24 - masabata 48

50 Miles Trail akuyendetsa mapulani ophunzitsira - Mpikisano, 24 - masabata 48

50k njira yophunzitsira yophunzitsira - Woyamba, 16 - masabata 48

50k njira yophunzitsira yophunzitsira - Yapakatikati, 16 - masabata 48

50k njira yophunzitsira yophunzitsira - Mpikisano, 16 - masabata 48

Lumikizanani Arduua Coaching!

Ngati mukufuna Arduua Coaching ndi kufunafuna thandizo ndi maphunziro anu, chonde pitani kwathu tsamba la webu kuti mudziwe zambiri. Pamafunso aliwonse kapena mafunso, omasuka kulumikizanani ndi Katinka Nyberg pa katinka.nyberg@arduua.com.