Arduua Kupfupikiswa kweWebinar - Chirongwa cheGore Negore & Matanho Akasiyana Ekudzidziswa
Nhasi, Arduua yakaita Musangano wayo wechipiri weDzidzo yePamhepo ne Vashandi ve17, yakatarisana nehurongwa hwekudzidziswa kwegore negore uye kuvandudzwa kwekuita kwenguva refu kwekufamba munzira uye kumhanya zvakanyanya.
Webinar yaive inotungamirwa zvikuru naDavid Garcia, Mukuru weVadzidzisi pa Arduua, uyo akabata chikamu chikuru chemusangano uye akapa ruzivo rwakadzama rwehunyanzvi. Neruzivo rwake rwakakura mukudzidzisa kutsungirira uye kudzidziswa kwenguva nenguva, David akatungamira vatori vechikamu kuburikidza nemisimboti yekuronga kwegore negore, kukoshesa makwikwi, uye zvikamu zvakasiyana zvekudzidzira nehwaro hwakasimba hwemuviri.
Katinka Nyberg, CEO & Muvambi we Arduua, vakatungamira uye vakaronga musangano, vachigamuchira vatori vechikamu, vachitungamira hurukuro, uye vachitsigira mibvunzo nemhinduro.
Mushure memhinduro kubva kuwebhusaiti yapfuura, chikamu ichi chakagadzirwa kuti chive chinotaurirana zviri nani, nemamaikorofoni akavhurika uye kutora chikamu kwakasimba mukati menguva yese.
Nei Chirongwa Chegore Negore Chichikosha
Dhavhidhi akatanga nekutsanangura chinangwa chikuru chechirongwa chegore negore:
kuronga kudzidziswa zvichienderana ne zvinangwa zvemuviri, zvichipa nguva yakakwana yekuti kubatanidzwa uye kugadziriswa ukuwo tichideredza njodzi yekukuvara uye mashandiro akanaka. Chirongwa Chegore Negore & Zvikamu Zvakasiyana ....
Kudzidzira hakufanirwe kuitwa zvisina tsarukano. Asi, mwaka wakakamurwa kuita zvikamu zvakasiyana, imwe neimwe ichitarisa masisitimu chaiwo emuviri nenzira ine musoro. Maitiro aya anoita kuti vatambi vasvike pakumhanya panguva yakakodzera uye vasanyanya kuwandisa.
Zvinangwa Zvikuru: Mijaho yeA, B & C
A musimboti musimboti we ArduuaPfungwa dzekudzidzisa dziri kuvaka mwaka uno zvinangwa zvakajeka, yakarongwa zvichienderana nekukosha kwehurongwa hwegore negore & zvikamu zvakasiyana ....
A Races
- The zvinangwa zvikuru zvemwaka
- Hurongwa hwese hwegore negore hwakagadzirwa maererano nemazuva aya
- Kazhinji Mijaho yedaro refu miviri kusvika mitatu pagore
- Kune mijaho yakanyanya, zvirinani Mwedzi mitatu pakati pemakwikwi eA
- Mijaho yeA yakawanda mumakwikwi mapfupi inoda a kusimba kwakanyanya asi kwenguva refu
Makwikwi eB
- Zvinangwa zvechipiri
- Kujaira kuyedza kumhanya, kudya kunovaka muviri, zvishandiso, uye nzira dzekumhanya
- Zvakafanana nerudzi rweA mudaro nemunzvimbo
- Kudzikira kushoma uye mutoro wekudzidziswa wakaderedzwa zvisati zvaitika
- Nguva dzose inoteverwa nenguva yekupora
- Inogona kushandiswa se progressive loading kuenda kumutambo weA
Makwikwi eC
- Hapana chinochinja pachirongwa chegore negore
- Hapana kugadzirira kwakanyanya kana kuti kwete
- Yakabatanidzwa zvakananga mukudzidziswa
- Inogona kushanda se zvidzidzo zvemhando yepamusoro
Kurongwa uku kunobvumira vatambi kumhanya kakawanda pasina kukanganisa mashandiro avo kwenguva refu.
Kuisa Zvinangwa zveKudzidzisa neCTL
Dhavhidhi akabva asuma CTL (Mutoro weKudzidziswa Kusingaperi) sechishandiso chekuverenga kusimba kwenguva refu. Akapa CTL inokurudzirwa inosiyana zvichienderana nedaro remujaho, vachisimbisa kuti tsika idzi zvekutevedzera, kwete zvinangwa zvakasimba, uye zvinofanirwa kunge zviri zvega zvega zveGore negore & Zvikamu zvakasiyana ....
mienzaniso:
- Nzira pfupi (10–15 km): ~30–50 CTL (mutambi asinganyanyi kufarira)
- Nzira yeMarathon (35–50 km): ~50–70 CTL
- Nzira yepamusoro (80–120 km): ~70–85 CTL
- Long ultra (>120 km): ~80–95 CTL
Katinka akasimbisa chinhu chakakosha chinoshanda: vatambi vanonyora magirafu mabasa ese (kumhanya, kurovedza muviri nesimba, kurovedza muviri pamwe chete) zvinogona kuratidza CTL yakakwira kupfuura avo vanongonyora nguva dzekumhanya chete. Izvi zvinosimbisa kukosha kwe ruzivo rwekudzidzisa rwakarurama uye rwakarurama.
sei Arduua Kudzidziswa kweZvivako
Kuronga kwese kwakavakirwa pa Zvinangwa, mwaka wacho wakakamurwa kuita zvikamu zvinobvumira vatambi kuti:
- Hurukuro uye simba rechimiro
- Deredza njodzi yekukuvara
- Dzivisa kudzidziswa zvakanyanya uye kusaita zvakanaka
- Gadzira masisitimu emuviri nenzira chaiyo
- Peak paZuva reMujaho weGore Negore uye Madanho Akasiyana…
Nheyo inotungamira mumwaka wese ndeyekufambira mberi kubva kune zvakajairika kusvika kune zvakananga:
- vhorumu
- Intensity
- Elevation
- Unyanzvi hwekugadzira
Izvi zvinonyanya kukosha panguva yekuzvitakura nguva isati yasvika makwikwi yemijaho yedaro refu.
Matanho Mashanu Ekudzidziswa
Nguva Yekutanga (mwedzi 2–5)
zvinangwa
- Kuvandudza mamiriro emuviri wese
- Gadzirisa kusasimba mukufamba uye simba
- Kuvandudza kuumbwa kwemuviri kuburikidza nekurovedza muviri uye kudya kunovaka muviri
- Vaka simba renheyo
- Simbisai zvivakwa zvetsoka nemakumbo
- Vaka kusimba usati waisa simba rakawanda
Kudzidzisa Kutarisa
- Kubudirira kwemhepo inoyerera
- Simba rekusimbisa muviri (jimu + simba rekumhanya)
- Basa rekufamba uye kugadzikana
- Kuwedzera zvishoma nezvishoma kwehuwandu
Muenzaniso Wakakura weKudzidzisa
- Vhoriyamu Yakakwirira - Kusimba Kwakaderera (HVLIT)
- Kazhinji kurovedza muviri kwe aerobics
- Mimwe mitambo yepakati nepakati uye dzimwe nguva ine simba guru
Nguva chaiyo (mavhiki mana kusvika masere)
zvinangwa
- Gadzira zvinhu zvakakosha zvinoderedza mafambiro emuviri:
- Chikumbaridzo cheAerobic
- Chikumbaridzo cheAnaerobic
- VO₂ max
- Chinja huwandu hwekurovedza hunoenderana nenhoroondo yemutambi uye zvinodiwa nemujaho
- Wedzera simba remuviri wepazasi, wepakati, uye wekumhanya
- Tanga kunanga kusimba kwakabatana nerudzi
Kudzidzisa Kutarisa
- Zvidzidzo zvepakati pemiganho
- Kukura kweVO₂ max
- Basa remugomo nerekumhanya rakanangana nemakwikwi
- Plyometrics uye simba rakasiyana-siyana rekushanda
Muenzaniso Wakakura weKudzidzisa
(Zvinoenderana nerudzi rweA)
- Yakaparadzaniswa (80/20)
- ~80% basa rekurovedza muviri rakaderera
- ~20% kudzidziswa kwakasimba
- Kusimba kuri pakati nepakati kushoma kwazvo
or
- Pyramidal
- Kazhinji kurovedza muviri (aerobics)
- Basa rakawanda rine mwero
- Mimwe misangano yakasimba kwazvo
Nguva Yekutanga Kwemakwikwi (mavhiki 4-6, kusvika masere)
zvinangwa
- Shanda pane zvakanyanya zvinhu zvakananga zveA-race
- Chitima pa kukwikwidza kwakasimba uye kufamba kwakasimba
- Iva nekutsungirira kuneta (kugara kwenguva refu)
- Gadzirira mamiriro chaiwo emujaho
Kudzidzisa Kutarisa
- Misangano yekumhanya kwemujaho uye yekusimbisa makwikwi
- Kudzidziswa kwakanangana nenzvimbo (nzira, yakatwasuka, yehunyanzvi, yemugwagwa)
- Kudya zvinovaka muviri uye tsika yekupa simba
- Kuyedzwa kwemidziyo (shangu, mapango, paketi, mwenje)
- Kuchengetedza simba uye kurovedza muviri kweplyometric
- Kutevedzera mamiriro emujaho (kumhanya husiku, nzvimbo yehunyanzvi, nezvimwewo)
Kudzidziswa Kunotarisisa neKureba kweMujaho
- Nhanho pfupi (VK–20 km):
Kumhanya kwakanyanya (VO₂ max, pamusoro/pasi pemuganho weanaerobic) - Nhambwe dziri pakati nepakati (30–40 km):
Pamusoro uye pasi zvishoma pemuganho weanaerobic - Madaro marefu (40–60 km):
Pasi pemuganho weanaerobic zvishoma kusvika pamuganho we aerobic
Tarisa pakushivirira kudzokorora kushanda nesimba - Mafambiro marefu kwazvo (60–100 km):
Kushanda zvakanaka pa aerobic threshold (kumhanya nekufamba)
Kutarisa kwakasimba pakudzivirira kuneta - Madaro marefu kwazvo (>100 km):
Kushanda zvakanaka pachiyero che aerobic uye pasi pacho
Kufamba-famba zvakanyanya, kutarisa zvakanyanya kusimba
Muenzaniso Wakakura weKudzidzisa
(Zvinoenderana nedaro remujaho uye nguva iripo)
- Madaro mapfupi:
- Pyramidal
- Polarized
- Yakapesana Yakaparadzaniswa
- Nhambwe dziri pakati nepakati (30–40 km):
- Pyramidal
- Yakagadziriswa Polarized
- Madaro marefu uye epamusoro (40 km+):
- Vhoriyamu Yakakwirira - Kusimba Kwakaderera (HVLI)
Nguva yeTaper (vhiki imwe kusvika mbiri)
zvinangwa
- Tarisa pakupora kwemajoini netsandanyama
- Chengetedza mazinga emuviri aripo iye zvino
- Kusvika patsva mupfungwa uye uine chivimbo
- Shandisa nzira yekudya zvinovaka muviri uye yekupa simba pazuva remujaho
Kudzidzisa Kutarisa
- Vhoriyamu yakaderedzwa
- Kuramba kwakasimba (zvikamu zvipfupi, zvakapinza)
- Kugadzirira kwehunyanzvi uye kwepfungwa
- Kuronga zvekudya zvinovaka muviri usati watanga uye wapedza mutambo
Muenzaniso Wakakura weKudzidzisa
- Yakasanganiswa kana Yakagadziriswa Yakasanganiswa
- Kazhinji kurovedza muviri (aerobics)
- Kusimba kuri pakati nepakati
- Kusimba kwakanyanya kwakakwana kuchengetedza kupinza
Danho iri rinokosha kuti pave nekuenderana kwenguva refu uye kurudziro.
Mavhiki maviri kusvika matatu ekuchinja (Transition Phase)
zvinangwa
- Zorora muviri nepfungwa
- Bvisa kubva pakudzidziswa kwakajairika uye kwakarongeka
- Tsigira kupora kwenguva refu uye kugadzirisa mamiriro acho ezvinhu
Kudzidzisa Kutarisa
- Kufamba kuri nyore, kunodzoreredza (kumhanya zviri nyore, kuchovha bhasikoro, kufamba netsoka)
- Mimwe mitambo nezviitiko zvisingagoneke munguva yemwaka
- Kudya kwakatarisana nekugadzirisa uye kupora
- Kugadzirisa pfungwa zvishoma nezvishoma usati watanga kutenderera kunotevera
Muenzaniso Wakakura weKudzidzisa
- Isina kurongeka
- Low intensity
- Kutarisa kunakidzwa
mugumisiro
ne zvinangwa zvakajeka uye chinangwa chekudzidziswa muchikamu chimwe nechimwe, mutambi:
- Zvitima zvine chinangwa
- Inodzivirira kuwandisa zvakanyanya uye kuneta
- Inogadzira physiology nenzira chaiyo
- Inosvika padanho chairo panguva inonyanya kukosha
Pfungwa dzemibvunzo nemhinduro uye mazano anoshanda
Munguva yemibvunzo nemhinduro zvinodyidzana, misoro yakati wandei inoshanda yakakurukurwa:
- Misangano isina kuitirwa inogona kurongwazve, asi zvidzidzo zviviri zvakaoma hazvifanirwe kuitwa zvichitevedzana
- Zvirongwa zvekudzidzisa zvinowanzo tevera mavhiki matatu anofambira mberi anoteverwa nevhiki imwe chete yekupora
- Mijaho yeB inofanira kurongwa kure zvakakwana kubva kuA kuti ibvumire kudzoka
- Zvirongwa zve "vatangi" zve Ultra zvichiri kutora ruzivo rwekare padaro diki
- Vatambi vanofanira kugara vachigadzirisa kudzidziswa kwavo zvichibva pane kuti muviri unopindura seikunyanya mushure memitambo
Kuvhara & Matanho Anotevera
Katinka akapedzisa musangano uyu nekutenda vatori vechikamu uye kukumbira mhinduro dzenyaya dzemunguva yemberi dzewebinar. David akasimbisa kuti masiraidhi ehurukuro aizogoverwa kune vakapinda.
Iyi webinar yakasimbisa kukosha kwe kuronga kwakarongeka, mwoyo murefu, uye kugadzirisa munhu wega mukufamba uye kumhanya zvakanyanya—uye zvakaratidza zvakare simba re Arduua nharaunda apo vatambi vanodzidza uye vanokura pamwe chete.
/Katinka Nyberg, Arduua, katinka.nyberg@arduua.com
