Momwe timaphunzitsira makamaka kuthamanga kwa Trail, Skyrunning, ndi Ultra-trail?

Kuthamanga kwa Trail ndi Sky kuthamanga kumasiyana kwambiri ndikuyenda pamsewu. Amafuna njira yophunzitsira yapadera kuti athe kuthana ndi zovuta zakuthupi, zaukadaulo, komanso zamaganizidwe zomwe zimakhudzidwa. Komabe, amaperekanso mwayi wowona malo ochititsa chidwi ndikuwona chisangalalo cha mawonedwe apamwamba, zitunda zolimba, komanso kutsika kothamanga.

thupi:

Kukwera motsetsereka komanso kutsika kwakutali kumapangitsa kuti thupi likhale lofunika kwambiri lomwe limafunikira kuphunzitsidwa kuti thupi lizitha kupirira kupsinjika kwakutali.

Mphamvu Zoyambira: Mukufuna kukafika kumapeto? Izi ndizofunikira kuti apambane.
Mphamvu ya Eccentric: Maphunziro apadera kuti akhazikitse minofu ndi mafupa kuti azithamanga motsika.
Chipiriro: Kugonjetsa mtunda wautali kumafunika kuthamanga mkati mwa malo otsika kuti musunge mphamvu.

Zamakono:

Mayendedwe aukadaulo komanso nyengo yoyipa nthawi zambiri amakhala ndi zoopsa zenizeni, zomwe zimafuna luso, kulimba mtima, ndi kuyenda kosayerekezeka ndi mitundu ina yothamanga.

Plyometrics: Maphunziro ophulika kuti muwongolere zochitika.
Kuyenda & Kusinthasintha: Kukonzekera thupi kwa magawo ofunikira aukadaulo.
Mayendedwe Othamanga: Kupititsa patsogolo liwilo ndi kulimba mtima m'malo ovuta.

Malingaliro:

SkyrunningZakuthupi ndi zaukadaulo zimafunikira kukhala ndi malingaliro okhazikika ndikukhazikika kuti mukwaniritse zolinga zanu.

Chilango: Njira yophunzitsira yophunzitsidwa bwino imakulitsa malingaliro odziletsa.
Chilimbikitso: Kuyika chidwi chanu pa cholinga chanu kuti mukhalebe olimbikitsidwa.
Kupulumuka: Khalani tcheru m'malo ovuta, ngakhale mutatopa.

Individualized Kwa Inu

Tadzipereka kukuthandizani kukwaniritsa zolinga zanu, kupambana zomwe mumakonda, komanso kuchita bwino nthawi iliyonse mukathamanga.

Zolinga zathu zophunzitsira zimapangidwira munthu aliyense, kuwonetsetsa kuti ndizosiyana. Wothandizira wanu amapanga mapulani anu kutengera zolinga zanu, mipikisano yomwe ikubwera, zomwe mukufuna kuchita, ndandanda yantchito, komanso mbiri yakale.

Kuti mupange dongosolo labwino kwambiri la maphunziro, timafufuza mozama mbiri yanu, momwe thupi lanu lilili, mbiri yanu yachipatala, mbiri yovulala, kupezeka kwa nthawi, zida zophunzitsira, ndi malo ophunzitsira omwe alipo. Mchitidwewu umaphatikizapo kukambirana mwatsatanetsatane, mafunso, ndi mayesero osiyanasiyana, kuphatikizapo mayesero oyendetsa thupi ndi kuunika koyambirira kwa kuyenda, mphamvu, kukhazikika, ndi kusinthasintha.

Kugwiritsa ntchito zidziwitso zomwe zapezeka patsamba lathu Arduua Kuyesedwa kwa Skyrunning pa Build Your Plan Gawo, timayesa molondola kuchuluka kwa kulimba kwanu, kuyenda, ndi mphamvu zanu, zomwe zimatithandiza kupanga dongosolo lophunzitsira logwirizana ndendende ndi inu.

Zimakhudzidwa ndi Chiyani?

Dongosolo lanu lamaphunziro ndi chithandizo zimatengera zinthu zofunika:

Maphunziro Athupi: Kuthamanga magawo, mphamvu, moyenera, kuyenda, ndi kutambasula.
Maluso a Skyrunning: Yang'anani pamamita oyimirira, luso laukadaulo lokwera ndi kutsika, kuphunzitsa mphamvu zenizeni, masewera olimbitsa thupi a plyometric, machitidwe, kukhazikika, ndi mphamvu zamaganizidwe.
Running Technique: Kukulitsa mphamvu ndi kupirira.
Zosakhala Zathupi: Kuwongolera mtundu, zolimbikitsa, zakudya, ndi zida.

Njira Yophunzitsira

Maphunziro athu amapangidwa pa intaneti, pogwiritsa ntchito Trainingpeaks nsanja, wotchi yanu yophunzitsira, ndi gulu lakunja lakugunda. Mumalumikizana ndi mphunzitsi wanu kudzera mu Trainingpeaks misonkhano ya pulatifomu ndi mavidiyo.

Wothandizira wanu akukonzekera maphunziro anu onse pa Trainingpeaks nsanja. Wotchi yanu yophunzitsira ikalumikizidwa ndi Trainingpeaks, magawo onse omwe akuthamanga amatsitsidwa pawotchi yanu.

Nthawi vs Mtunda

Mapulani athu ophunzirira amatengera nthawi yayitali, kuyang'ana kwambiri nthawi yomwe timagwiritsidwa ntchito paphunziro lililonse m'malo motalikirapo. Njirayi imagwirizana ndi dongosolo lanu logwirizana ndi momwe mukupitira patsogolo komanso maphunziro anu. Mwachitsanzo, wothamanga m'modzi atha kuthamangitsa 8km mu ola limodzi, wina amatha kuyenda 1km, onse mkati mwa gawo lomwelo.

20:80 Polarized Njira

Kuthamanga mtunda wautali kumafuna kutha kugwira ntchito mkati mwa zone yotsika kwambiri kuti musunge mphamvu. Maphunziro athu amachokera ku maphunziro a polarized, kuthamanga kwa mtima, komanso kuyang'ana patali patali.

Njira yophunzitsira yothandiza imeneyi, makamaka yomwe imagwiritsidwa ntchito nthawi isanayambike, imaphatikizapo 20% ya maphunziro anu othamanga kwambiri (pulse zone 5) ndi 80% mwachangu kwambiri (kugunda kwa 1-2).

Maphunziro Otengera Kugunda kwa Mtima

Magawo onse othamanga amatengera nthawi komanso kugunda kwa mtima. Izi zimatsimikizira kuti maphunziro akugwirizana ndi zosowa zanu 100%, kukuthandizani kuti mukwaniritse zolinga zanu nthawi zonse.

Real-Time Running Coaching kudzera pa Training Watch

Wotchi yanu yophunzitsira imakuwongolerani pagawo lililonse lothamanga. Mwachitsanzo, ngati mphunzitsi wanu akukonzekera gawo lomwe likukhudza kusintha kwa liwiro, wotchiyo imayambitsa kutentha kwa mphindi 15 mu zone 1-2. Ngati kugunda kwanu kupitilira zone 2, wotchiyo imakulangizani kuti muchepetse. Momwemonso, pakasintha mayendedwe, ngati simufika ku zone 5, wotchiyo imakuwongolerani kuti mufulumire.

Pambuyo pa gawo lililonse, mumapereka ndemanga Trainingpeaks za zomwe mwakumana nazo. Pambuyo pake, mphunzitsi wanu amasanthula maphunziro anu ndikuyankha ndemanga zanu.

Mphamvu, Kuyenda, ndi Kutambasula

Laibulale yathu yathunthu imapereka njira zosiyanasiyana zophunzitsira zogwirizana ndi zosowa zosiyanasiyana, nthawi zambiri pogwiritsa ntchito mavidiyo ophunzitsira.

Kukonzekera ndi Kutsatira

Kutengera magawo ophunzitsira am'mbuyomu, mphunzitsi wanu amapanga nthawi zophunzitsira. Zosintha zimapangidwa kutengera momwe mukupitira patsogolo komanso moyo wabwino.

Ndondomeko Yapachaka & Periodization

Kuti muwonetsetse kuchita bwino kwambiri patsiku la mpikisano, mphunzitsi wanu amapanga pulani yapachaka yophatikiza kalendala yanu yothamanga komanso magawo ena ophunzitsira.

Mitundu ya ABC

Timaphatikiza mitundu yomwe mukufuna mu dongosolo lanu la maphunziro, ndikuyiyika ngati mipikisano A, B, kapena C.

Mitundu A: Mipikisano yofunikira komwe nsonga zake zimatsimikizika kuti zizichita bwino kwambiri.
B Mitundu: Mipikisano yofanana ndi A malinga ndi mtunda, kukwezeka, mtunda, ndi zina zotero, yomwe imakhala ngati malo oyesera njira, zida, ndi liwiro loti mugwiritse ntchito pamipikisano A.
C Mipikisano: Mipikisano yomwe siidzasintha kwambiri kukonzekera kwathu, kuphatikizidwa mu dongosolo lanu la maphunziro.

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

Kuwongolera thupi lonse.
Kuthana ndi zofooka za kuyenda ndi mphamvu.
Kupititsa patsogolo kapangidwe ka thupi kudzera mu maphunziro ndi zakudya.
Kupanga mphamvu zoyambira.
Maphunziro a phazi ndi akakolo.

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

Kuwongolera mayendedwe a aerobic ndi anaerobic.
Kuyang'ana pa VO2 max.
Kusintha kuchuluka kwa maphunziro kuti agwirizane ndi zolinga ndi mbiri ya othamanga.
Kukulitsa m'munsi mwa thupi, pachimake, ndi mphamvu zenizeni zothamanga.

Gawo Lampikisano, Kupambana Kwambiri (Masabata 4-6)

Maphunziro a mpikisano wothamanga komanso kuthamanga.
Kuthana ndi zina zowonjezera mpikisano monga malo, zakudya, ndi zida.
Kusunga milingo yamphamvu ndi masewera olimbitsa thupi a plyometric.

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

Kusintha mphamvu ndi mphamvu panthawi ya tapering.
Kufikira tsiku la mpikisano pachimake cha kulimbitsa thupi, kulimbikitsidwa, mphamvu, komanso thanzi labwino.
Kutsatira malangizo a kadyedwe kanthawi kochepa komanso pa mpikisano.

Transition Phase - Kusintha & Kubwezeretsa

Kuyang'ana pa kuchira kwa mafupa ndi minofu.
Kubwezeretsa kugwira ntchito kwanthawi zonse kwa ziwalo za thupi ndi dongosolo la mtima.
Kutsatira malangizo a kadyedwe kuti muchiritse pambuyo pa mpikisano.

Mastering Athlet Training Load

Kuti muwongolere ndikuwongolera kuchuluka kwa maphunziro kwa wothamanga aliyense, kuwonetsetsa kuti ali bwino komanso okonzeka kuchita bwino pamipikisano yomwe yakonzedwa A ndi B, timagwiritsa ntchito Trainingpeaks nsanja ngati chida. Izi zimaphatikizapo kugwira ntchito ndi magawo monga FITNESS, FATIGUE, ndi FORM. Dziwani zambiri za njira yathu apa: Katundu Wophunzitsa Othamanga >>

Zimene Mukufunikira

Zomwe mukufunikira ndi wotchi yophunzitsira yogwirizana ndi Trainingpeaks nsanja ndi gulu lakunja la pulse.

Pezani Trail Running Training Program yanu

Dziwani pulogalamu yophunzitsira yomwe ikugwirizana ndi zosowa zanu zapadera, mulingo wolimbitsa thupi, mtunda womwe mukufuna, kulakalaka, nthawi, ndi bajeti. Arduua imapereka zosankha zosiyanasiyana, kuphatikiza kuphunzitsa pawekha pa intaneti, mapulani ophunzitsira payekhapayekha, mapulani amtundu wanji, ndi mapulani anthawi zonse ophunzitsira, oyambira mtunda kuchokera pa 5k mpaka 170k. Mapulani athu amapangidwa mwaluso ndi makochi odziwa zambiri othamanga. Onani ndikupeza pulogalamu yanu yabwino yoyendetsera njira: Pezani Trail Running Training Program yanu >>

Momwe Zimagwirira Ntchito Mukalembetsa Utumiki

Kulembetsa Arduua Trail Running Coaching ndi ndondomeko yowongoka. Pitani patsamba lathu kuti muyambe. Umu ndi momwe zimagwirira ntchito: Momwe Imagwirira Ntchito >>

Trainingpeaks

Maphunziro athu onse adapangidwa kuti azigwiritsidwa ntchito Trainingpeaks, nsanja yapadera komanso yosavuta kugwiritsa ntchito pokonzekera, kuyang'anira, ndi kusanthula maphunziro. Zimathandizanso kulumikizana mwachindunji ndi mphunzitsi wanu.

Momwe Mungalunzanitsire TrainingPeaks

Kwa chitsogozo pa kulunzanitsa Trainingpeaks, tsatirani malangizo awa: Momwe mungachitire: kulunzanitsa Trainingpeaks

Mmene Mungagwiritse Ntchito TrainingPeaks Ndi Coach Wanu

Phunzirani momwe mungagwiritsire ntchito bwino Trainingpeaks molumikizana ndi mphunzitsi wanu: Momwe mungagwiritsire ntchito: Trainingpeaks ndi mphunzitsi wanu