Ultra Marathon Kudzidzisa Zvirongwa: Vhura Zvakavanzika
Ziva zvakavanzika kumashure Arduua's Ultra Marathon Kudzidzisa Zvirongwa, kusanganisira nzira yedu uye mienzaniso kongiri kubva ku "Ultra Marathon Kudzidzisa Chirongwa 100 Miles - Yepakati" kukwidziridza rwendo rwako rwekudzidzira.
Kutanga 100-mamaira ultramarathon idambudziko guru rinoda zvinopfuura kutsungirira kwemuviri chete; zvinoda nzira yakarongeka, yakanyatsorongwa, uye yakarongeka. At Arduua, tinonzwisisa izvo zvakasarudzika zvinodiwa zvekumhanya kwenzira, kunyanya munzvimbo ye ultramarathons. Ndosaka takanyatso gadzira yedu Ultra Marathon Yekudzidzisa Chirongwa che100 Miles kupa simba vamhanyi vakaita sewe kuti vakunde zvinoshamisa izvi.
Rwendo rwekuenda ku100 Miles runotanga ne50k, 50 mamaira ne100k
A Glimpse Into Arduua's Ultra Marathon Kudzidzisa Zvirongwa:
At Arduua, takagadzira zvine hungwaru zvirongwa zvekudzidzira zvekupedzisira kwemavhiki gumi nematanhatu kusvika makumi mana nemasere, tichipa maekisesaizi akanyatsogadziriswa svondo rega rega, anosanganisira simba, kufamba, uye maekisesaizi ekuchinja. Zvirongwa izvi zviri kure negeneric imwe-saizi-inokodzera-yese mhinduro; akagadzirirwa zvakanangana nevamhanyi vemhando dzakasiyana-siyana dzezviitiko, nechinangwa chekusangokubatsira kupedza asiwo kukwanisa kukunda mukati mezera rako. Zvirongwa zvedu zvekupedzisira marathon zvinopa madaro akasiyana (16k, 48 mamaira, 50k, uye 50 mamaira) uye nhanho (Yekutanga/Yepakati/Yekukwikwidza), kuve nechokwadi kuti pane chirongwa chakakodzera kune wese anoda ultramarathoner.
Chii chinoita kuti Zvirongwa zvedu zvive zvakasiyana:
- Zvikamu Zvekudzidzisa Zvakarongwa: Zvirongwa zvedu zvakakamurwa kuita nhanho dzekudzidzisa, chimwe nechimwe chakanangana nezvinhu zvakasiyana zvakakosha pakubudirira kweultramarathon.
- Holistic Nzira: Isu tinotenda mune yakazara nzira yekudzidziswa, kuvhara kumhanya, simba, kufamba, uye kutambanudza. Yese chikamu chakarongwa zvine hungwaru uye chakabatanidzwa mune yako Trainingpeaks account yekuwana nyore uye kutevera.
- Beyond Distance: Nguva uye Kusimba: Kusiyana nezvirongwa zvechinyakare zvinongotarisa kure chete, yedu yekumhanya zvikamu zvinoenderana nenguva. Kusimba kunoyerwa nekurova kwemoyo, kuve nechokwadi chekuti kudzidziswa kwako kunoenderana nekugona kwako wega uye kufambira mberi.
Zvikamu zvakaburitswa:
- General Training Phase, Base Period: Vaka hwaro hwakasimba, kugadzirisa kusasimba uye kusimudzira chimiro chemuviri wese.
- General Training Phase, Yakananga Period: Tarisira zvikumbaridzo zveaerobic uye anaerobic, tichitarisa pakuwedzera simba nekuita.
- Makwikwi Phase, Pre-Competitive: Gadzirisa kudzidziswa kwako kwekusimba kwemakwikwi, kufamba, uye zvimwe zvinhu zvakaita senzvimbo, chikafu, uye zvishandiso. Muchikamu chino tinowedzera huwandu!
- Makwikwi Phase, Tapering + Makwikwi: Svika pazuva remujaho nekusimba kwepamusoro, kukurudzira, uye mwero wesimba, uchitevera zvinovaka muviri kuti unyatsoita basa.
- Transition Phase - Shanduko & Kudzoreredza: Rongedza kubatana uye kupora kwemhasuru, kudzoreredza muviri wako kukushanda kwayo nguva dzose.
Madzidzisiro Atinoita: Zvakavanzika Zvakafumurwa
Matambudziko Epamuviri:
- Base Strength: Zvakakosha kuti ubudirire, zvirongwa zvedu zvinosanganisira kudzidziswa kwesimba kwakanangwa kuti utakure iwe mutsetse wekupedzisa.
- Eccentric Force: Gadzirira tsandanyama dzako uye majoini kune zvakasarudzika zvinodiwa zvekudzika pasi kumhanya.
- kutsungirira: Chengetedza simba pamusoro pemadaro marefu nekuchengetedza yakaderera pulse zone.
Technical Mastery:
- Mobility & Flexibility: Navigate tekinoroji terrains zviri nyore kuburikidza nekufamba chaiko uye kuchinjika maekisesaizi.
- Speed Drills: Wedzera agility yako pamusoro penzvimbo yakaoma.
- Plyometrics: Rodza maitiro ako nekudzidziswa kunoputika.
Mental Resilience:
- Kuranga: Dzidzira pfungwa dzakadzikama kuti urambe wakatarisana nezvinangwa zvako.
- Chikonzero: Ramba wakaisa maziso ako pamubairo kuti urambe uchikurudzirwa mukati merwendo rwako rwe Ultramarathon.
- Survival Instinct: Ramba wakasvinura munzvimbo dzinonetsa, kunyangwe kuneta kunotanga.
Muenzaniso 100 Miles Kudzidzisa Chirongwa Pakati pemavhiki makumi mana nemana
General Training Phase, Base Period (1-3 mwedzi)
- General kunatsiridza muviri muviri.
- Shanda pane Utera (Mukufamba uye kusimba).
- Kugadziriswa kwemuviri / kuvandudzwa (kudzidziswa uye kudya).
- General base simba.
- Kudzidziswa kwemakumbo emakumbo emakumbo.
Muenzaniso vhiki 2.)
Muvhuro: Nyore kuyambuka kudzidziswa 50 min, Mapuranga / CORE 12 min
Chipiri: Zorora
Chitatu: Pyramidial run 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, Tambanudza 15 min.
China: Inoshanda Simba rekudzidzisa 45 min
Chishanu: Zorora
Mugovera: Inogadzikana Mhanya munzvimbo ine zvikomo 50 min, Tsoka kufamba-kugadzikana simba 20 min.
Svondo: Kumhanya nyore 40 min
General Training Phase, Yakananga Period (1-3 mwedzi)
- Kudzidziswa kwezvikumbaridzo (aerobic/anaerobic).
- Kudzidziswa kweVO2 max.
- Chinja kurovedza volyme kune zvinangwa uye nhoroondo yemumhanyi.
- Simba rakawanda rakadzika muviri, CORE, uye kumhanya chaiko.
Muenzaniso vhiki 21.)
Muvhuro: Easy cross kudzidziswa 50 min, Ankle mobility kugadzikana 30 min
Chipiri: Fartleck2-2-2- + 15 Tempo 52 min, Tambanudza 15 min
Chitatu: Simba Base 50 min
China: VO2-max block ye25 min 53 min
Chishanu: Zorora
Mugovera: Nzira inomhanya yakareba kukwira 120 min
Svondo: Kumhanya kuri nyore 60-70 min
Makwikwi Phase, Pre-Competitive (4-6 mavhiki)
- Kukwikwidzana kwekudzidzira kusimba uye kufamba.
- Kudzidzira mamwe mashoko emakwikwi (nzvimbo, chikafu, midziyo).
- Kubata masimba masimba uye plyometrics.
Muenzaniso vhiki 38.)
Muvhuro: Easy trail 60-70 min, Upperbody simba (Trail inomhanya matanda) 25 min
Chipiri: Aerobic intensive tempo 50-60 min, tambanudza 15 min
Chitatu: Plyometric kudzidzisa 30 min, Ratidza simba 15 min
China: Kunyaradza kumhanya 50-60 min
Chishanu: Zorora
Mugovera: Nzira inomhanya kukwira kurefu + aerobic trail maawa mana, Tambanudza 4 min
Svondo: Easy cross kudzidzisa 50 min
Muenzaniso vhiki 42.)
Muvhuro: Nzira iri nyore 70-80 min
Chipiri: Aerobic yakadzika tempo 60-70 min zone 2, tambanudza 15 min
Chitatu: Kudzidzira kushanda 45 min
China: Kusununguka kumhanya 60 min
Chishanu: Zorora
Mugovera: Muedzo unomhanya nekudya uye zvishandiso maawa matanhatu, Tambanudza 6 min
Svondo: Easy cross kudzidzisa 50 min
Makwikwi Phase, Tapering + Makwikwi (1-2 mavhiki)
- Rongedza vhoriyamu uye kusimba panguva yekutepa.
- Svika zuva remujaho nepamusoro pekusimba, kukurudzira, simba rakazara, mazinga uye hutano.
- Nhungamiro dzekudya, pre uye panguva yemujaho.
Muenzaniso vhiki 44.)
Muvhuro: Nzira iri nyore 40-50 min, Hip kufamba 15 min
Chipiri: Aerobic intensive tempo 50-60 min, tambanudza 15 min
Chitatu: Yakanyanya Nyore Kukwira / Mhanya 60 min
China: Zorora
Chishanu: RACE ZUVA 100 MILES (inodziya pamberi pemujaho)
Mugovera: Nzira inomhanya kukwira kurefu + aerobic trail maawa mana, Tambanudza 4 min
Svondo: Easy cross kudzidzisa 50 min
Shanduko chikamu - Shanduko & Kudzoreredza
- Majoini uye tsandanyama kupora.
- Dzorera kushanda nguva dzose kwenhengo dzemuviri uye yemwoyo system.
- Nutrition guidelines post race.
Rwendo Rwako Runotanga Pano: Vhura Yako Ultra Inogoneka
Arduua's Ultra marathon kudzidzisa zvirongwa ndiyo kiyi yako yekuvhura iyo yechokwadi kugona mukati mako. Kana iwe wagadzirira kutora dambudziko uye kusimudza yako Ultramarathon kuita.
Kupfuura Chirongwa: Sei Arduua Inoshandura Vamhanyi
At Arduua, kuzvipira kwedu kunopfuura kupa zvirongwa zvekudzidzisa. Isu tiri kupawo zvirongwa zvekudzidzisa zvega zvega uye Kudzidzisa Kwemunhu gadzirisa maitiro edu kune wega wega, kuve nechokwadi chirongwa chinoenderana nezvinangwa zvako, madzinza, uye zvisungo zvako pachako. Vadzidzisi vedu vanoshandisa ruzivo rwakawanikwa kubva Arduua Miedzo yeTrail inomhanya kuti unyatso kuyera hwaro hwekusimba kwako, kufamba uye simba.
Nzira Yekudzidzisa: Peek Seri Kwezviitiko
Kudzidziswa kwedu kwakadzika midzi mumunhu wekudzidzira mutoro akayerwa nekumhanya-mhanya kwemoyo, uye tarisiro yenguva pamusoro pechinhambwe. Izvi zvinova nechokwadi chekuti chikamu chega chega chakarongedzerwa kune zvaunoda iwe pachako, zvichikubatsira kuti ugare uchizadzisa zvinangwa zvako. Yese masesheni ekumhanya ane nguva-yakavakirwa uye kurova kwemoyo-kwakadzorwa, ichipa yakasarudzika kubata kune kudzidziswa kwako.
Real-Nguva Yekumhanya Coaching kuburikidza neKudzidzisa Watch
Fungidzira wachi yako yekudzidzira ichikutungamira muchikamu chega chega chekumhanya, ichienderana nekumhanya kwako uye nekuita kuti ugare mukati menzvimbo dzakanangwa dzekurova kwemoyo. Maitiro edu anosanganisa kurerukira kwe online-based kudzidziswa nekurongeka kwechaiyo-nguva kudzidzisa.
Tanga paRwendo Rwako rweUltra: Yako Inogoneka Yakamirira
Arduua's Ultra marathon kudzidzisa zvirongwa hazvisi zvirongwa chete; iwo nzendo dzinoshandura dzakagadzirirwa iwe. Wagadzirira kugamuchira dambudziko? Tanga nhasi uye uone shanduko inoshamisa yakakumirira.
Sarudza Chirongwa Chako
Arduua vari kupa pre-yakagadzirirwa Kudzidzisa Zvirongwa kubva pa5 km - 100 Miles.
100 mamaira Trail inomhanya chirongwa chekudzidzisa - Kutanga, 24 - 48 mavhiki
100 mamaira Trail inomhanya chirongwa chekudzidzisa - Yepakati, 24 - 48 mavhiki
100 mamaira Trail inomhanya chirongwa chekudzidzisa - Kukwikwidza, 24 - 48 mavhiki
100k Trail, Individualized kudzidzisa chirongwa - Kutanga, 24 - 48 mavhiki
100k Trail, Individualized kudzidzisa chirongwa - Pakati, 24 - 48 mavhiki
100k Trail, Individualized kudzidzisa chirongwa - Kukwikwidza, 24 - 48 mavhiki
50 Miles Trail inomhanya chirongwa chekudzidzisa - Kutanga, 24 - 48 mavhiki
50 Miles Trail inomhanya chirongwa chekudzidzisa - Yepakati, 24 - 48 mavhiki
50 Miles Trail inomhanya chirongwa chekudzidzisa - Kukwikwidza, 24 - 48 mavhiki
50k nzira inomhanya chirongwa chekudzidzisa - Kutanga, 16 - 48 mavhiki
50k nzira inomhanya chirongwa chekudzidzisa - Yepakati, 16 - 48 mavhiki
50k nzira inomhanya chirongwa chekudzidzisa - Kukwikwidza, 16 - 48 mavhiki
Taura ne Arduua Coaching!
Kana iwe uchifarira Arduua Coaching uye kutsvaga rubatsiro nekudzidziswa kwako, ndapota shanya yedu webpage kuti uwane rumwe ruzivo. Kune chero mibvunzo kana mibvunzo, inzwa wakasununguka kutaura naKatinka Nyberg pa katinka.nyberg@arduua.com.
