20220701_125915
30 May 2023

Kunda Makomo

Kutanga mujaho wako wekutanga wekupedzisira, kana Skyrace inogona kuve inonakidza uye inoshandura chiitiko. Mijaho yakaita seUTMB World Series, Spartan Trail World Championship, Golden Trail Series kana Skyrunner World Series inopa nzvimbo inonetsa ine mikwidza nematekiniki anodzika.

Kuti uve nechokwadi chekuti nhangemutange inobudirira, zvakakosha kugadzirira zvese mumuviri nepfungwa. Muchinyorwa chino, isu tichakurukura zvekutarisira kubva kune yekupedzisira-trail nhangemutange uye nekupa gwara pakudzidziswa, simba uye kufamba maekisesaizi, nhangemutange zano, kuronga kwekudya, uye mushure-mujaho manzwiro.

Zvaunotarisira

Ultra-trail mijaho inopa matambudziko anotyisa, anoda kutsungirira, kusimba kwepfungwa, uye hunyanzvi hwehunyanzvi. Iwe uchasangana nematemo marefu, mitsetse yakadzika, nzvimbo dzisina kuenzana, uye mamiriro ekunze angangove asingafungidzike. Iwo makosi anowanzo sanganisira yakakura kukwira kuwana, kuyedza kusimba kwako kwemoyo uye kusimba kwegumbo. Iva wakagadzirira kuneta, kusuruvara, uye nguva apo iwe uchada kusundira miganhu yako zvose mupfungwa uye mumuviri.

Chirongwa chekudzidzisa

Kudzidzira nhangemutange ye-ultra-trail kunoda kushanda nesimba uye chirongwa chekudzidzisa chakanyatsorongeka. Zvakanakisa, iwe unofanirwa kudzidzisa mazuva mashanu kusvika matanhatu pasvondo, uchitarisa pamusanganiswa wekumhanya, kudzidzisa simba, uye maekisesaizi ekufamba.

Kekutanga 100 mamaira mumhanyi, chirongwa chakanaka chekudzidzisa chinogona semuenzaniso kuva ne8-10 maekisesaizi pasvondo (8-10 maawa ese), kusanganisira kumhanya kwese, simba, kufamba uye kutambanudza zvikamu.

Pfungwa yakanaka usati watanga nekudzidziswa kwako, kugadzira a Gore Negore nezvikamu zvakasiyana zvekudzidziswa kusanganisira mijaho yako yemwaka.

Zvishoma nezvishoma wedzera mileage yako yevhiki nevhiki, kubatanidza kudzokorora kwechikomo, kumhanya-mhanya, uye kumashure-kumashure-kumashure kudzidzira kutevedzera mamiriro emujaho, kusanganisira yakanaka mwero wemamita akatwasuka pamwedzi kuvaka simba remakumbo uye kutsungirira.

Mazano -Tora yako pre-yakagadzirirwa chirongwa chekudzidzisa
100 mamaira Trail inomhanya chirongwa chekudzidzisa - Kutanga

Simba uye Mobility Training

Kugadzirisa nzvimbo dzakaoma, sanganisira maekisesaizi senge squats, mapapu, nhanho-ups, uye mhuru inosimudza kusimbisa muviri wako wepasi. Core kurovedza, senge mapuranga uye Russian twists, inovandudza kugadzikana. Pamusoro pezvo, tungamira maekisesaizi ekufamba kuti uwedzere kushanduka uye kudzivirira kukuvara, uchitarisa munzvimbo dzakaita sehudyu, zviziso zvemakumbo, uye mapfudzi.

Usati watanga nekudzidziswa kwako, zano rakanaka nderekuita mimwe bvunzo, kuve nechokwadi chekuti uri mumatunhu akakodzera ekufamba, kugadzikana, kuenzanisa uye simba.

Muchikamu chino iwe unowana ruzivo uye mirairo yekuita iyo Arduua Miedzo yeTrail inomhanya, Skyrunning uye Ultra-trail.

Mazano - Kusimbisa simba
Simba Kudzidzira neTRX inonyanya kubatsira kune vanomhanya, sezvo inogona kubatsira kuderedza dambudziko rekukuvadzwa muvatambi vekutsungirira nekugadzirisa kusaenzana murutivi rwako rworuboshwe uye rworudyi, izvo zvinogona kutungamirira kune imwe nzira isina kukwana uye kukuvara kwenguva. Muchinyorwa chino unogona kuona mamwe akasiyana akazara muviri TRX zvirongwa zvekudzidzisa.

Mazano - Kudzidzira kufamba

Ukama mukushanduka kwemutambi uye njodzi yekukuvadzwa chinhu chaunogara uchifunga. Muchikamu chino unogona kuona zvimwe zvakasiyana Mobility routines yeTrail runners.

Kudzidzisa Nguva

Uyu mubvunzo wakaoma, uye zvechokwadi zvinoenderana nechimiro chako chemuviri, kwaunotanga uye kureba kwenhangemutange.

Asi kazhinji tingati, tanga kurovedza ingangoita mwedzi mitanhatu mujaho usati waitwa kuti ubvumire nguva yakakwana yekufambira mberi uye kugadzirisa. Zvishoma nezvishoma wedzera kusimba kwekudzidziswa uye nguva, uchibatanidza taper nguva mumavhiki ekupedzisira kubvumira muviri wako kupora uye kukwira kwezuva remujaho.

Race Strategy uye Kuronga Kwekudya

Gadzira zano remujaho rinobva pakuongorora kosi uye masimba emunhu. Pwanya mujaho muzvikamu, tonga nhanho dzako dzekuedza, uye gara uchifuridzwa uye uine hydrated mukati mese. Edza nekudya kunovaka muviri panguva yekudzidziswa kuti uone kuti chii chinokunakira iwe. Vavarira kudya kwakaringana nemacarbohydrates, mapuroteni, uye mafuta ane hutano. Pazuva remujaho, dya chikafu chinogayiwa zviri nyore uye chengetedza hydration kuchengetedza mazinga esimba rako.

Muchinyorwa chino uchawana gwara rekuita Zvokudya zvinovaka muviri pamberi, panguva uye pashure pemujaho.

Post-Race Emotions

Kupedzisa nhangemutange-yekupedzisira nhangemutange ibudiriro inogona kumutsa huwandu hwemanzwiro. Iwe unogona kusangana nemusanganiswa wekuneta, kufara, uye pfungwa yakadzama yekuita. Zvipe nguva yekupora mumuviri nepfungwa, uchimbundikira kuzorora, kuzorora, uye kurovedza muviri zvinyoro usati wafunga nezve nhangemutange yako inotevera.

mhedziso

Kugadzirira yako yekutanga ultra-trail nhangemutange rwendo runoshamisa rwekukura kwemuviri nepfungwa. Nekudzidziswa kwakaringana, simba uye maekisesaizi ekufamba, zano remujaho, uye kuronga kwekudya, unogona kukunda makomo uye kubuda uchikunda. Gamuchira dambudziko, nakidzwa nechiitiko, uye unakirwe nemanzwiro akakumirira mushure mekuyambuka mutsetse wekupedzisa.

Tsvaga yako Trail inomhanya Kudzidzisa chirongwa

Tsvaga yako Trail inomhanyisa chirongwa chekudzidzisa kuti ikwane zvaunoda iwe pachako, yako nhanho yekusimba, chinhambwe, chishuvo, nguva uye bhajeti. Arduua inopa kudzidziswa kwemunhu pamhepo, zvirongwa zvekudzidzisa zvega, nhangemutange chaiyo yekudzidzisa zvirongwa, pamwe nehurongwa hwekudzidzisa huzhinji (bhajeti), yemadaro 5k - 170k, yakanyorwa nevarairidzi vane ruzivo vanomhanya Arduua. Verenga zvakawanda munyaya ino sei Tsvaga yako Trail inomhanya Kudzidzisa chirongwa.

Rombo rakanaka nekudzidziswa kwako, uye ndapota ndibate kune chero mubvunzo.

/Katinka Nyberg, CEO/Muvambi Arduua

katinka.nyberg@arduua.com

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