"ZONE ZERO" Yeiyo Ultra Distance Runner
Rimwe rematambudziko makuru kune ekupedzisira trail mumhanyi kugona kufamba zvakanaka mumakomo, aine yakaderera dhigirii yekuedza, kukwanisa kugara mumijaho yakareba, 100 Miles plus…
Mushure memakore mazhinji ekudzidziswa kwevamhanyi vepamusoro-soro, murairidzi wedu Fernando akaunganidza chiitiko chikuru mukati menzvimbo ino, uye mune ino blog positi achakuudza nezve zvimwe zvitsva zvakawanikwa nezve "Zone Zero".
Blog naFernando Armisén, Arduua Head Coach…
Rimwe rematambudziko makuru, kana asiri makuru, mukudzidziswa kwemumhanyi wenhambwe refu kana kureba ndeyekukudziridza kugona kwake kwemoyo aerobic kusvika pakakwirira kuitira kuti akwanise kumhanya mumakomo nekudzika zvakanyanya uye ne yakaderera inogoneka kushushikana chinhu zvese physiologically uye mechanically, izvo zvinozobvumira mumhanyi kuchengetedza iyi nhanho yekuedza kwemaawa mazhinji achinzvenga moyo, metabolic uye arthro tsandanyama kuneta kunosanganisirwa nemasimba epamusoro.
Chokwadi ndechekuti dambudziko hombe iri rinonzwika sechiitiko chikuru muchimiro cherwendo runonakidza rwehupenyu panguva yekudzidzira maitiro ane maonero enguva refu, asi hazvisi nyore kuongorora kana kuverenga kuti isu tine kugona kwemadzitateguru aya kufamba sei. kure...
Iwe unoziva here kuti yakagadziridzwa sei yako aerobic kugona kune idzi nzendo huru?
Iwe unokwanisa kumhanya kana kufamba pamwero wakadzika zvakanyanya pane yako aerobic chikumbaridzo?
Pakumhanya kwakadini?
…. iyi ingori mimwe yemibvunzo yandinotsvaga mhinduro kwandinotanga kushanda nemumhanyi mutsva mune iyi modhi.
Kuneta, munhu anofamba asingaparadzanisiki, neimwe nzira anotiteya uye isu tinofanirwa kurarama nazvo, asi zvinogona kutiparadza…
Kwenguva yakati zvino, uye ndiine mamwe makore eruzivo rwekudzidzisa vamhanyi venzendo refu, ndanga ndichifunga nezvekudikanwa kwekugadzira chikamu chitsva chebasa mukudzidziswa kwevatambi ava vanotora makwikwi marefu. Ava zvechokwadi vashoma uye vakanyanya kukosha vatambi vari kutsvaga kuita mukuranga kwakasiyana zvachose kubva kune chero imwe mhando yekumhanya kwegomo: ultra-distance running.
Chirango chakanyatsogadziriswa nemunhu akanyanya, akawanda uye pamusoro pezvinhu zvese zvakaoma, chiitiko chinonakidza uye chisingazivikanwe, kuneta, kunorwisa mutambi kwete chete padanho remuviri asiwo padanho repasirese uye kunyangwe nenzira inowanzoita sarudzo. mwero wepfungwa.
Ini ndatsanangura iyi dimension nyowani kana kudzidziswa intensity zone se "zero" zone uye pfungwa ndeyekuti inozadzisa 5 nzvimbo dzekudzidzira dzandinowanzo shanda nevamhanyi vemakomo (Zones 1-2 kunyanya aerobic, zones 3-4 tempo zone pakati. zvikumbaridzo uye zone 5 anaerobic). Iyi itsva intensity zone ichatibatsira kuongorora uye kuona kuti hunyanzvi hwemumhanyi hwakakura sei uye kuti inzwi rakawanda sei raanokwanisa kuita musimba rake chairo panguva yekudzidzira matambudziko makuru aya.
Naizvozvo ichava nzvimbo iri pazasi pekutanga physiological chikumbaridzo (aerobic) iyo ichavhara hupamhi hwepakati pakati pe70 ne90% yeiyo aerobic chikumbaridzo. Huwandu hwesimba umo isiri chete lactate isina kugadzirwa (iyo inotanga kugadzirwa pa aerobic pachikumbaridzo intensity), asi nekudaro kuchengetedza mwero wekuedza kuchaenderana zvachose ne aerobic nzira mukugadzirwa kwesimba, kureva mafuta nemacarbohydrates sehuni kuvapo kweokisijeni.
Nzvimbo yekusimba umo tsandanyama yemwoyo, kazhinji yatoneta, inoshanda pamwero wakaganhurirwa zvikuru asi iyo inofanira kubvumira mumhanyi akadzidziswa kufamba uye kupfuurira kufambira mberi nokumhanya kwakanaka mumakwikwi ake.
Iyi zero zone ichatibatsira kusanganisa uye kuverengera kwete chete chaiyo kudzidziswa kwemakwikwi kana makuru matambudziko asiwo yakawanda vhoriyamu mumwaka wese wemutambo kwete chete muchimiro chekumhanya asiwo nekudzidziswa kwemuchinjiko uye kunyangwe simba uye akasiyana uye anopindirana. zviitiko zvezuva nezuva zvehupenyu hwemumhanyi.
Mumwaka wese tichafanirwa kufambira mberi zvakanyanya mukugona kufamba uye kugadzira vhoriyamu munzvimbo ino zero kuti tiwane vanhu vane hunyanzvi vanokwanisa kubata nehutano uye kuita kwakanyanya nzendo refu dzechirango ichi chemitambo.
Zvinhu zvakakosha zvemumhanyi wekupedzisira-kure: hutano, simba uye chikafu.
Padanho remetabolism, isu, sezvatataura, takatarisana nechimiro che aerobic chekugadzira simba, chikamu chikuru cheiyo chinobva kune oxidation yemafuta, iyo inochengeterwa yatinogona kufunga "isina muganho" mumuviri wemunhu une hutano. Asi mune izvo zvatinofanira zvakadaro kufunga nezve nhevedzano yezvinhu zvinopindirana izvo zvichave zvakakosha pakukura kwakakwana kwesimba iri: mazinga ekufamba uye simba remumhanyi, kuwana yakanaka metabolic kuchinjika kunoenderana nekudya kwakanaka uye hydration nhungamiro uye kudzidziswa kwakazara kwe. the gut ... nhungamiro iyo pamwe chete nekudzidziswa kwemoyo yemoyo kunoratidza kukosha kweichi chiono chenguva refu kuvaka yakanaka yekumhanya-daro mumhanyi uye kuwedzera makore ekudzidziswa uye zviitiko kudzivirira kukuvara kuti tikure uye kukudziridza zvese zvatiinazvo matiri. Nechikonzero ichi, pakati pezvimwe, kuti mutambo uyu unomiririra hupenyu hwese kune avo vari mukutsvaga kuita uye kunakidzwa kunyangwe pazera rekukura.
Inosungirwa yekupedzisira kureba kudzidziswa zvemukati ... chero chinhu chinoenda kukudziridza kutsungirira kune kuneta.
Asi tingagadzirira sei vatambi nokuda kwezviitiko zvehukuru uhu? Iyi ndiyo kiti yemubvunzo…. uye zvirokwazvo hazvisi nyore.
Chinhu chekutanga, sezvatakambotaura, ndechekuita kuti vatambi vave nehutano hwakanaka, vasina kukuvara uye nevanokura navo gore negore nenzira yepasi rose maererano neruzivo, simba rakananga uye mavhoriyamu ekudzidziswa nemakwikwi, angangove akanyanya. chikamu chakaoma uye icho chinogadzira iyo huru sefa uye vashoma vatambi. Kana yangopfuura ichi chikamu chekutanga (icho chatingave tichitaura nezvemwaka akati wandei kana makore ekudzidziswa) yaiuya imwe nhanho yaizongoita zvine musoro kuti wapfuura neapfuura uye umo zvino kana zero zone yaizotora kukosha kwayo kwese mu. kudzidzisa.
Pano, maitiro ekudzidzira ane anodzorwa pre-kuneta mamiriro kana kungodzidzira kunotora zvachose mutambi kubva munzvimbo yake yekunyaradza pane imwe kana mamwe nhanho ichava rumbidzo huru. Mazano akasanganiswa maererano nekudya, psychology, hurongwa hwekudzidzira uye frequency-periodization-mhando dzekudzidziswa ... chero chinhu chinoenda kunotsvaga iwo mamiriro e "anodzorwa" emuviri uye / kana mupfungwa pre-kuneta uye izvo "kusagadzikana" kwemumhanyi akafanana nerudzi urwu. yedenho. Ichi hachisi chinhu chitsva, kuchiri kudzidziswa kuramba kuneta uye tinotarisira kufambira mberi mwaka uno mukunzwisisa nekuiongorora.
Ndedzipi nzira dzaunoshandisa kudzidzisa kusaneta?
Wakamboziva here/kutambura nedivi rakasviba rekumhanya-refu? Ndiani asina kumbobvira atarisana nekuputsika uye kusakwanisa kwekutadza kuwedzera kusimba kana kunyange kufamba panguva yemakwikwi?
Zvinoita here kudzidzisa kuita zvirinani aya mamiriro kana kunyange kuona uye kudzorera mamiriro akadaro nekukurumidza sezvinobvira?
/Fernando Armisén, Arduua Head Coach
Dzidza zvakawanda pamusoro Madzidzisiro atinoita? uye Arduua nzira yekudzidzisa, uye kana iwe uchida kutora chikamu mukudzidziswa kwedu ndapota tarisa Arduua Coaching Zvirongwa >>.