Ndiri Kuda Kumhanya
Hutano nekuita zvinofambidzana, uye rimwe rematambudziko makuru kune ekupedzisira-trail mumhanyi kutonga zvakanaka nekudya, uye kuchengetedza chiyero chakanaka pakati pekudzidziswa, kurara, chikafu, basa uye hupenyu zvakazara.
Sylwia Kaczmarek, Chikwata Arduua Mutambi, anga ainesu kubva 2020, uye mwaka uno achange ari wedu Arduua Ambassador muNorway, vachiwedzera kuvapo kwedu kwomunzvimbomo, vachiparadzira mufaro wokumhanya kwemakomo.
Sylwia aive nemamwe matambudziko apfuura nekushushikana kwakawanda kubasa, kudya kunovaka muviri uye kuderera kwesimbi uye kushomeka kwesimba.
Mubvunzurudzo iyi naSylwia uchadzidza zvakawanda nezve magadzirisiro aakaita mamiriro ake ezvinhu, nezvekudya kwake kutsva, nemararamiro ake ehutano…
– Gore rakapera rainetsa zvikuru kubasa. Ndakanga ndisina simba, uye simbi yakaderera nguva zhinji. Ndakanga ndichifunga nezvezvandinoisa pamberi uye ndakasvika kune dzimwe mhedziso pamusoro pezvandaida kubuda muhupenyu.
Ndakasarudza kuchinja basa rainetsa, uye kuti ndinyatsongwarira nezvekudya uye hutano hwangu.
Ikozvino, kushushikana kubva kubasa rangu rekutanga kwaenda uye ndinogona kurara zvirinani uye nekudaro kudzidzisa zvirinani, uye ini ndoona zvino kuti kushushikana kwakakura kwakadii pamuviri wangu nepfungwa.
Ndinofara nokuchinja kwandakaita, uye handidembi kana nguva imwe chete yechisarudzo chandakaita nekuenda kukambani duku.
Ndakatanga kudya kwangu kutsva kupera kwaNdira
Ndakasangana nenyanzvi yezvekudya kwemitambo nokuti ndaigara ndichinetseka nesimbi. Ndaida kusimba chaizvo.
Kwenguva yakareba sezvandinogona kuyeuka ingave iri anemia kana yakaderera hemoglobin kana iron.
Yakanga iri sarudzo yokuchenjera nokuti ndichafamba rwendo rurefu muHimalayas(130 km) panoperera Mars. Ndichadzoka after one month.
Nzvimbo yepamusoro-soro yandichasvika iMount Everest Base camp.
Kuve pakakwirira, iron yakakosha zvakanyanya.
Handingade kuva nematambudziko ekufema akafanana neandakaita makore mashanu apfuura pandakakwira Kilimanjaro.
Ndakanga ndarukutika uye ndapererwa nemvura.
Pakupedzisira ndakabatwa nehurwere hwepamusoro uye ndakatadza kudya. Ndaive ndofenda.
Ini ndaiziva magumo angu emuviri uye pane imwe nguva ndakati…. ndave kudzokera kumashure..
Ndakabvuma kwandiri kuti handaizokwanisa kuita chikamu chekupedzisira chepamusoro pe5000 altitude.
Chiremba wangu wezvekudya anobva kuPoland uye inyanzvi yezvemitambo uye chiremba wezvekudya.
Anotungamira timu yenhabvu yevakadzi vekuPoland uye iye pachake ari mumhanyi mugomo bhasikoro.
Akandibvunzurudza.
Chinangwa changu ndechekunzwa zvakanaka, kuva nemigumisiro yakanaka yeropa uye simba mumuviri wangu
Ndakaunza vhitamini B, D, selenium, iron uye collagen uye probiotics mukudya kwangu kuti ndinwe zviri nani.
Ndinonwa beetroot sourdough uye homemade beetroot, karoti uye apple juice.
Mwedzi wekutanga kudya kwangu kwakasvika 3000 kcal pazuva. Kwakanga kuri kuvhunduka kukuru kwandiri, uye Yakanzwa seyakapetwa kaviri pane yandakanga ndadya kare.
Pashure pevhiki, ndakatanga kurangarira ndyiko dzangu dzezvokudya. Zvokudya zvinonaka uye zvine mwero. Kune zviyo, nyama, hove, michero, uye miriwo yakawanda. Kudya ndiko kudya kashanu pazuva.
Ndinotanga nekudya kwemangwanani na6.30 - 7.00 am uye ndinopedza nekudya kuma7.00 pm. Kudya kwemasikati uye kudya kwemanheru zvakanyanya mapuroteni uye macarbohydrates mushure mekurovedza muviri.
Mwedzi wechipiri wezvokudya ndeye 2500 kcal uye 5 kudya. Ndakaona kuvandudzwa kwekuita basa. Zvirinani kumhanya muzoni 1 ne2, uye ini handinete panguva yekumhanya kwe tempo semuenzaniso, mumabhuroko e3 x 10 pachikumbaridzo, 4.20 pace.
Ndiri kunzwa muviri wangu uri kushanda
Mushure memavhiki asingasviki 7 pakudya ndinonzwa shanduko yezviri nani. Muviri unoshanda zvirinani panguva yekurovedza muviri uye handisi kunzwa kuneta sezvandaiita.
Ndinogona kuita 12-13 km panguva yekumhanya kuri nyore uye kufamba kwakanaka.
Ndichitarisa kumashure, ndinoona kuti ndakadya zvishoma, uye muviri wakatadza kupora. Kudya uye simba zvakakosha muhurongwa hwedu hwekudzidzisa hunoshanda.
Ndinorarama hupenyu hunoshanda uye ndinodzidzisa 6-7 nguva pavhiki.
Iniwo ndine creatine mukudya kwangu, asi ndinoishandisa nemazvo. Mishonga midiki mushure mekushanda kwakanyanya. Creatine inogona kuchengetedza mvura mumuviri, saka ndinongwarira.
uremu hunomira; zvisinei, muviri uri kuchinja.
Ndine simba rakawanda uye simba.
Handisi kunzwa nzara, handidye.
Ndiri kugutsikana kwazvo, ndinonakidzwa nechikafu
Munguva pfupi yapfuura, ndave ndichishandisawo nzira itsva yekuzvivaraidza kwandiri - mabhati anotonhora. Kugara uchigeza kunoomesa muviri. Kudzivirirwa uye kutonhora kushivirira kunowedzera zvinooneka, iyo yemwoyo system inovandudza uye mhasuru tishu inotanga kushanda zvirinani nekuwedzera elasticity uye kushushikana. Mukuwedzera, mabhati anotonhora anoderedza kuzvimba kwenzvimbo uye micro-kukuvara.
Takananga kumatambudziko matsva uye adventures
Mwaka uno ndiri kuronga kuita 3 mountain marathons - 42-48 K. Uye pamwe mamwe mashorts mujaho pakati.
Nenguva isipi ndichave nezororo remwedzi mumwe kubva pakumhanya uye ndichaita mavhiki matatu ekufamba kunoshamisa muHimalayas. Ndichave nekuwedzera simba rekudzidziswa nekuda kwebhegi rine mutoro ungangoita 13 kg.
Ndiri kuda kuziva nezve kuchinjika kwemuviri kusvika pakukwirira, kujairana uye pakupedzisira kuumba mushure mekudzoka mukupera kwaApril.
Pakukwira, pakati pezvimwe zvinhu, kubudiswa kwe erythropoietin, hormone inokurudzira mwongo kubudisa masero matsvuku eropa, inowedzera. Iyo okisijeni yemukati memhepo inodzikirawo, zvichiita kuti tsinga uye endocrine masisitimu awedzere kugadzirwa kwemasero matsvuku eropa, ayo anozoita basa rekukurumidza kufambisa kweokisijeni kumaseru.
Ndinotenda kuti kuneta kuchandibvumira kuti nditange mujaho wekutanga Askøy på langs /37.5 K kare musi wa8 Chivabvu.
Lofoten Ultra Trail 3th yaChikumi,48K,D+2500
Madeira Skyrace 17th yaChikumi, 42 K, D+3000
Stranda Eco Trail/Golden Trail Series 5th yaNyamavhuvhu, 48K,D+ 1700
Iko kusanganiswa kwekuva nemurairidzi mukuru wekumhanya Fernando Armisén, uyo ari Arduua's Head Coach, uye nyanzvi inochengeta chikafu changu, ndinotenda ichave musanganiswa wakanaka.
Ndinokurudzirwa kuti ndimhanye zvakawanda uye kwenguva yakareba sezvinobvira, ndiine utano hwakanaka uye ndichigutsikana noupenyu.
Ndinozvidemba kushandisa nyanzvi yezvokudya kunonoka. Asi, ndiri mumaoko akanaka 🙂
Iye zvino zvinhu zvose zviri pamusoro, uye ndine mikana yakakura yekudzidzira mumakomo akanaka muNorway.
Kutarisira kusangana nevamwe vese vechikwata kuMadeira Skyrace muna Chikumi 2023 🙂
/ Sylwia Kaczmarek, Chikwata Arduua Athlete
Blog naKatinka Nyberg, Arduua
Dzidza zvakawanda pamusoro Arduua Coaching uye Madzidzisiro atinoita..