Zvirongwa zvekudzidzira zvinoenderana nemakwikwi zvinosarudzwa, zvakarongwa nenguva, uye zvakagadziridzwa pamakwikwi ese ezvinangwa zvako — paunenge uchidzidzira wega nerutsigiro kubva kuChikwata Arduua.
Arduua Kuve nhengo inzira yekunyorera chirongwa chekudzidzira chakagadzirirwa vamhanyi vanoda kudzidziswa kwakarongeka, kwakatarisana nemujaho uku vachidzidzira vega.
Pane kutenga chirongwa chitsva chemujaho wega wega, unowana mukana wekuwana zvirongwa zvekudzidzira zvakagadzirwa nehunyanzvi - zvakasarudzwa, zvakarongwa nenguva, uye zvakagadziridzwa zvemujaho wako.
Izvi zvinogadzira kugara kwenguva refu uye kufambira mberi mumwaka wako wese, ukuwo zvichikupa mukana wekugadzirisa kudzidziswa kwako nezvinangwa zvako munzira.
Tinokubatsira kusarudza hurongwa hwekudzidzira hwakakodzera hwemijaho yako uye kufambira mberi kwako mumwaka wese — tichishandisa Arduuaraibhurari yezvirongwa zvekudzidzisa zvehunyanzvi zvinopfuura mazana mashanu.
Mushure memujaho wega wega, tinokubatsira kuti uchinje kupinda muchikamu chako chinotevera chekudzidzira mujaho - tichigadzira kugara kwenguva refu, kupora kwakangwara, uye kufambira mberi mumwaka wako wese.
Kuva nhengo kunosanganisira mawebhusaiti aripo, zvedzidzo, uye ruzivo rwekudzidzisa kubva Arduua varairidzi — vachikubatsira kuita sarudzo dzakangwara pamusoro pekudzidzira, kupora, kugadzirira mujaho, uye kukura kwekutsungirira kwenguva refu.
Iva chikamu chenharaunda yepasi rose yevamhanyi vakabatana nekumhanya munzira, makomo, uye kufambira mberi kwenguva refu — vachidzidzira pamwe chete mumwaka wese uye vachimira pamwe chete pazuva remujaho mu Arduua mavara pasi rose.
Kana uchifarira kudzidziswa uri wega asi uchiri kuda chimiro chehunyanzvi nenhungamiro, ivo Arduua Hurongwa hweKuve Nhengo hwakagadzirirwa iwe.
Vamhanyi vazhinji vane Mijaho mikuru miviri kusvika mitatu mwaka wega wega, uye nhengo iyi yakavakirwa paizvozvo chaizvo. Tinokubatsira kusarudza hurongwa hwekudzidzisa hwakakodzera kubva kuraibhurari yedu uye tohuenzanisa nezuva rako remujaho kuitira kuti kudzidziswa kwako kukutungamirire mune chimiro chepamusoro pazuva remujaho.
Mushure memujaho wako, unongotibata uye isu tinokubatsira kunyorera fomu rekunyorera. hurongwa hutsva hwechinangwa chako chinotevera, zvichigadzira kufambira mberi kwakarongeka mumwaka wako wese.
Yakanakira kudzidzira kumhanya munzira, kumhanya zvakanyanya, kumhanya mudenga, uye kumhanya mumugwagwa kwedaro refu kubva 10K kusvika ku100 mamaira.
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa cheNhengo) Dhirivhari: Kugadzika nemaoko mukati 1-2 mazuva ekushanda (kusasanganisira kupera kwevhiki nemazororo).
Bhalisa kune Nhengo pane yedu webhusaiti. Kubhadhara kunoitwa nekiredhiti kadhi ine otomatiki kuvandudzwa pamwedzi.
Unogona kumbomira kana kukanzura kunyorera kwako chero nguva.
Mushure mekunyoresa, muchagamuchira email inotumirwa otomatiki ine mirairo yematanho anotevera.
2.1. Zadza Chiziviso chako cheHutano (Mibvunzo yeKudzidziswa & Zvinangwa)
Pano iwe unogovera zvibodzwa zvako zvemujaho, zuva remujaho, nhanho yekusimba, nhoroondo yekukuvara, nzvimbo, uye kuwanikwa kwevhiki.
Izvi zvinotibatsira kunzwisisa zvaunoda pakudzidziswa uye kusarudza hurongwa hwakakunakira.
2.2. Gadzira TrainingPeaks
Kana iwe usati watova nayo, dhawunirodha TrainingPeaks pa
trainingpeaks.com.
Gadzira account yako (Basic inosanganisirwa munhengo yako), wobva wabatanidza account yako Arduua uchishandisa iyi link:
Batanidza ne Arduua muKudzidzisaPeaks
Zvichibva pamubvunzo wako, tinokubatsira kusarudza hurongwa hwekudzidzisa hunonyatsokodzera zvinangwa zvako, ruzivo rwako, nzvimbo, uye nguva yemujaho.
Tinobva tagadzirisa nguva yacho kuti ienderane nezuva remujaho wenyu, kuitira kuti kurovedza kwenyu kuendeswe muchimiro chepamusoro pazuva remujaho.
Munogamuchirwawo kuti muongorore zvirongwa zvedu zviripo pano kuti muwane ruzivo rwezvatinopa:
https://arduua.com/webshop/running-training-plans/
(Mapurani aya ndeekushandisa chete — haufanirwe kutenga imwe purani, sezvo purani dzekudzidzisa dziripo mubasa iri.)
Dhirivhari: Kugadzirisa nemaoko kunopedzwa mukati memazuva 1-2 ekushanda (kunze kwekupera kwevhiki nezororo revanhu vose).
Tevedzera hurongwa hwako muTrainingPeaks pafoni yako kana pawachi yako. Zvidzidzo zvako zvakagadzirirwa kukutungamira vhiki nevhiki kuenda kumujaho wako.
Mushure memujaho wako — kana pese pazvinochinja zvinangwa zvako — ingotaura nesu uye tichakubatsira kusarudza nekushandisa hurongwa hwako hunotevera.
Kuva nhengo yako kunosanganisira mukana wekuwana ruzivo rwese Arduua rutsigiro panguva yese yekudzidziswa kwako.
Munogona kutibata panhamba iyi support@arduua.com ine mibvunzo ine chekuita nekuva nhengo yako uye kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Senhengo, unokokwa kuti urarame webinars ne Arduua varairidzi.
Zvidzidzo izvi zvinofukidza kuronga kwegore negore, matanho ekudzidzira, simba, kufamba-famba, uye kugadzirira mujaho - nenguva yemibvunzo yako.
Purogiramu yako yekudzidzisa yakasarudzwa kubva Arduuaraibhurari yemukati me Zvirongwa zvekudzidzisa zvakagadzirwa nehunyanzvi zvinodarika mazana mashanu (500+) kufukidza daro kubva 10 km kusvika 100 mamaira.
Zvirongwa zvinosanganisira nzira, gomo, ultra, kumhanya mudenga, uye kumhanya mumugwagwa, pamwe chete Anotanga, Aripakati, uye Anokwikwidza mazinga.
Tinokubatsira kusarudza chirongwa chinonyatsokodzera zvinangwa zvako zvemujaho, nzvimbo, mwero wekurovedza muviri, uye nguva yekudzidziswa iripo.
Purogiramu imwe chete yekudzidzisa inoshandiswa panguva imwe chete, zvinoenderana neyako chinangwa chinotevera chemujaho weA.
Chirongwa chako chakasarudzwa chinoenderana nehurongwa hwako zuva remujaho uye yakanyorerwa zvakananga kune yako Karenda yeTrainingPeaks, kuve nechokwadi chekuti kufambira mberi kwekudzidzira kwako kunokutungamirira muchimiro chepamusoro pazuva remujaho.
Kana zvinangwa zvako zvikachinja, unogona chinja zvirongwa chero nguvaIngo taura nesu uye tichakubatsira kusarudza nekushandisa chirongwa chako chinotevera chekudzidzisa.
Unogona zvakare kutarisa mienzaniso yezvirongwa zviripo pano:
arduua.com/webshop/running-training-plans/
(Mapurani aya ndeekushandisa chete — mapurani ekudzidzisa anowanikwa mubasa iri uye haafanirwe kutengwa ega.)
Kuva nhengo yako kunosanganisira mukana wekuwana Kazhinji Arduua tsigira panguva yekudzidziswa kwako.
Iwe unogona kutibata nesu rutsigiro @arduua.com nemibvunzo ine chekuita nekuva nhengo yako kana kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Join mawebhusaiti epamhepo anotungamirwa na Arduua coaches ichifukidza misoro yakaita sekuronga kwegore negore, matanho ekudzidzira, simba, kufamba, uye kugadzirira mujaho.
Webinar yega yega inosanganisira mukana wekubvunza mibvunzo nekudzidza zvakananga kubva kuvarairidzi vane ruzivo.
Puratifomu yeruzivo iri kukura ichawedzerwa panguva ye 2026.
Chirongwa chako chekudzidzisa chinoitwa kuburikidza KudzidzisaPeaks, kukubvumira kuti:
• Batanidza ne Zvishandiso nemapurogiramu anopfuura zana
• Tevedzera maekisesaizi uchishandisa mamepu, zvipfupiso, mitsetse, uye ruzivo rwakadzama rwechikamu
• Ronga yako karenda yemujaho nezviitiko
• Gamuchira zuva nezuva zviyeuchidzo zvekurovedza muviri
Iva chikamu che chikwata Arduua, nharaunda yepasi rose yekumhanya ine vatambi vanobva kunyika dzinopfuura makumi matatu.
• Mujaho pasi pe chikwata Arduua mureza
• Batana nevamhanyi pasi rese
• Joyina nharaunda dzedu dzepamhepo kuti uwane rutsigiro nekukurudzira:
• chikwata Arduua Facebook Group
• Arduua Strava Club
• Iva chikamu chetsika yakanaka uye inotsigira yekudzidzisa
• Gamuchira 30% discount pa Arduua Performance Gear, kusanganisira Chikwata Arduua zvipfeko zverudzi
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure
Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
Yako Yekutanga Nhengo Hunosanganisira yakazara TrainingPeaks Premium Athlete Account, inokupa iwe:
1.1. Machati epamberi ekuita uye akadzama data analytics
1.2. Dhonza-uye-kudonhedza Workout muvaki kugadzira kana kugadzirisa zvikamu
1.3. Kugona kuronga uye kugadzirisa mwaka wako wakazvimirira
1.4. Gadzira, chengetedza, uye shandisazve ako akarongwa maekisesaizi
1.5. TrainingPeaks Virtual Coach zvishandiso
1.6. Mutengo: 15€ /mwedzi (Chikwata Arduua Nhengo chete)
Wedzera ruzivo rwako rwekudzidzisa neakananga maminetsi makumi maviri, mumwe-on-one vhidhiyo musangano nemurairidzi wako akazvipira. Iyi sevhisi inogona kuwedzerwa kune chero Online Coaching Kunyoreswa kana Chirongwa Chekudzidzisa.
2.2. Pre-work & Post-work Inosanganisirwa
Musangano wako wevhidhiyo unosanganisira kugadzirira kwevarairidzi vasati vafona (kuongorora zvinyorwa zvako, mibvunzo, uye data rekudzidziswa) uye kutevera mushure mekufona (pfupiso, tsananguro, kana kuronga kugadzirisa sezvinodiwa). Izvi zvinoita kuti ugamuchire tsigiro ine revo, yega yega.
2.3. Zvaunogona Kushandisa Session
• Kurukura kufambira mberi kwako pakudzidzisa
• Taura mibvunzo yehunyanzvi kana zvinonetsa
• Ongorora mijaho uye zano riri kuuya
• Gamuchira zano remunhu pakudzidziswa, kupora, simba, kufamba, kana kufamba
• Kumbira zvigadziriso zvenguva chaiyo paurongwa hwako hwekudzidzisa
2.4. Mutengo
20-maminitsi musangano wevhidhiyo: €50
Bhadhara Musangano Wako weVhidhiyo >>
3.Bhuku
Kumisikidza TrainingPeaks Premium kana kuronga yako Vhidhiyo yekufona chikamu, email:
rutsigiro @arduua.com
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Kana uchifarira kudzidziswa uri wega uye uchida kudzora zvakanyanya pamusoro pekuti kudzidziswa kwako kunorongwa uye kunogadziriswa sei, ivo Arduua Chirongwa cheKubatanidzwa chePremium chakagadzirirwa iwe.
Kuwedzera kune zvirongwa zvekudzidzira zvakarongeka zvemakwikwi ako eA, Premium inokupa maturusi ekuti ronga, gadzirisa, uye gadzirisa kudzidziswa kwako zvakadzama.
Chirongwa ichi chinosanganisira zvese zviri muhurongwa hweMembership, pamwe ne TrainingPeaks Premium account uye kuwana kune Arduua Raibhurari YokudzidzisaZvishandiso izvi zvinokutendera kuti ronga kudzidziswa kwako, gadzirisa zvidzidzo, uye ongorora ruzivo rwepamusoro rwekudzidziswa uchishandisa hurongwa hwekudzidzisa hwakagadzirwa nehunyanzvi sehwaro hwako.
Yakanakira kudzidzira kumhanya munzira, kumhanya zvakanyanya, kumhanya mudenga, uye kumhanya mumugwagwa kwedaro refu kubva 10K kusvika ku100 mamaira vanoda kuchinjika kukuru uye kunzwisisa kwakadzama mukudzidziswa kwavo.
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa Chepamusoro) Dhirivhari: Kugadzika nemaoko mukati 1-2 mazuva ekushanda (kusasanganisira kupera kwevhiki nemazororo).
Nyorera pawebhusaiti. Kubhadhara kunowedzera mwedzi wega wega, uye unogona kumbomira kana kukanzura chero nguva.
Mushure mekunyoresa, unogamuchira email otomatiki ine mirairo yematanho anotevera.
2.1. Zadza Chiziviso chako cheHutano (Mibvunzo yeKudzidziswa & Zvinangwa)
Pano iwe unogovera zvibodzwa zvako zvemujaho, zuva remujaho, nhanho yekusimba, nhoroondo yekukuvara, nzvimbo, uye kuwanikwa kwevhiki.
Izvi zvinotibatsira kunzwisisa zvaunoda pakudzidziswa uye kusarudza hurongwa hwakakunakira.
2.2. Gadzira TrainingPeaks Premium
Dhawunirodha TrainingPeaks pa
trainingpeaks.com.
Gadzira kana batanidza account yako ku Arduua uchishandisa iyi link:
Batanidza ne Arduua muKudzidzisaPeaks
Membership Premium inosanganisira a TrainingPeaks Yekutanga Mutambi Akaunti nemidziyo yekuronga yepamusoro uye yekuongorora.
Zvichibva pamubvunzo wako, tinokubatsira kusarudza hurongwa hwekudzidzisa hunonyatsokodzera zvinangwa zvako, ruzivo rwako, nzvimbo, uye nguva yemujaho.
Tinobva tagadzirisa nguva yacho kuti ienderane nezuva remujaho wenyu, kuitira kuti kurovedza kwenyu kuendeswe muchimiro chepamusoro pazuva remujaho.
Munobvumirwawo kutarisa mienzaniso yezvirongwa zviripo pano:
https://arduua.com/webshop/running-training-plans/
(Mapurani aya ndeekushandisa chete — mapurani ekudzidzisa anowanikwa mubasa iri uye haafanirwe kutengwa ega.)
Dhirivhari: Kugadzirisa nemaoko kunopedzwa mukati memazuva 1-2 ekushanda (kunze kwekupera kwevhiki nezororo revanhu vose).
NeTrainingPeaks Premium, unogona kushanda nesimba pakurovedza muviri pakati pemitambo uye mumwaka wako wese.
Fambai Arduua Raibhurari yekudzidzisa yekuwedzera simba, kufamba-famba, kana dzimwe nguva dzekumhanya kana zvichidikanwa — inobatsira pakusiyana-siyana, kuchinjika, kana kugadzirisa kusasimba mukudzidziswa kwako.
Mushure memujaho wako — kana pese pazvinochinja zvinangwa zvako — ingotaura nesu uye tichakubatsira kusarudza nekushandisa hurongwa hwako hunotevera hwekudzidzira.
Kuva nhengo yako kunosanganisira mukana wekuwana ruzivo rwese Arduua rutsigiro panguva yese yekudzidziswa kwako.
Munogona kutibata panhamba iyi support@arduua.com nemibvunzo ine chekuita nekuva nhengo yako kana kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Senhengo, unokokwa kuti urarame webinars ne Arduua varairidzi.
Zvidzidzo izvi zvinofukidza kuronga kwegore negore, chimiro chekudzidzira, simba, kufamba-famba, uye kugadzirira mujaho - nenguva yemibvunzo yako.
Purogiramu yako yekudzidzisa yakasarudzwa kubva Arduuaraibhurari yemukati me Zvirongwa zvekudzidzisa zvakagadzirwa nehunyanzvi zvinodarika mazana mashanu (500+) kufukidza daro kubva 10 km kusvika 100 mamaira.
Zvirongwa zvinosanganisira nzira, gomo, ultra, kumhanya mudenga, uye kumhanya mumugwagwa, pamwe chete Anotanga, Aripakati, uye Anokwikwidza mazinga.
Tinokubatsira kusarudza chirongwa chinonyatsokodzera zvinangwa zvako zvemujaho, nzvimbo, mwero wekurovedza muviri, uye nguva yekudzidziswa iripo.
Purogiramu imwe chete yekudzidzisa inoshandiswa panguva imwe chete, zvinoenderana neyako chinangwa chinotevera chemujaho weA.
Chirongwa chako chakasarudzwa chinoenderana nehurongwa hwako zuva remujaho uye yakanyorerwa zvakananga kune yako Karenda yeTrainingPeaks, kuve nechokwadi chekuti kufambira mberi kwekudzidzira kwako kunokutungamirira muchimiro chepamusoro pazuva remujaho.
Kana zvinangwa zvako zvikachinja, unogona chinja zvirongwa chero nguvaIngo taura nesu uye tichakubatsira kusarudza nekushandisa chirongwa chako chinotevera chekudzidzisa.
Kuva nhengo yako kunosanganisira mukana wekuwana Kazhinji Arduua tsigira panguva yekudzidziswa kwako.
Iwe unogona kutibata nesu rutsigiro @arduua.com nemibvunzo ine chekuita nekuva nhengo yako kana kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Fambai Arduua Raibhurari Yokudzidzisa, muunganidzwa wakarongwa wemitambo yekumhanya, simba, kufamba, uye kutambanudza muviri.
Shandisa raibhurari kutsiva kana kugadzirisa maekisesaizi, kuwedzera zvinhu zvekudzidzisa, kugadzirisa kusasimba, kana kuunza zvakasiyana-siyana mumaitiro ako ekudzidzira vhiki nevhiki.
Yako Premium Membership inosanganisira yakazara TrainingPeaks Yekutanga Mutambi Akaunti, vachipa maturusi epamusoro ekuronga nekuongorora:
Join mawebhusaiti epamhepo anotungamirwa na Arduua coaches inosanganisira kuronga kwegore negore, matanho ekudzidzira, simba, kufamba, uye kugadzirira mujaho.
Webinar yega yega inosanganisira nguva yemibvunzo nekukurukurirana nevarairidzi vane ruzivo.
Iva chikamu che chikwata Arduua, nharaunda yepasi rose yekumhanya ine vatambi vanobva kunyika dzinopfuura makumi matatu.
• Chitima uye mhanya pasi pe chikwata Arduua kuzivikanzwa zvauri
• Batana nevamhanyi pasi rese
• Joyina nharaunda dzedu dzepamhepo:
• chikwata Arduua Facebook Group
• Arduua Strava Club
• Goverana zvabuda mumakwikwi, kufambira mberi kwekudzidziswa, uye kurudziro
• Gamuchira 30% discount pa Arduua Performance Gear, kusanganisira Chikwata Arduua zvipfeko zverudzi
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
1.1. Zvishandiso Zvekudzidzisa Zvakanyanya
• Isa maekisesaizi kubva ku100+ zvishandiso nemaapuro
• Mepu maekisesaizi ako uye nzira dzekutevera
• Vaka uye gadzirisa maekisesaizi ane dhonza-uye-kudonhedza Workout Builder
• Gadzira maraibhurari akawanda ekurovedza muviri kuitira kuronga kuri nyore
1.2. Performance Insights
• Hwirudzuro dzakadzama dzekurovedza muviri dzine kupatsanurwa, machati, uye metrics
• Kurova kwemwoyo, kufamba, uye kuongorora simba
• Peak performance tracking uye yako pachako yakanakisa yekutarisa
• Zvipfupiso zvevhiki nevhiki zvekusimba uye machati ekushanda kwenguva refu
1.3. Chinangwa & Chiitiko Management
• Ronga zvinangwa uye wedzera zviitiko pakarenda yako yegore
• Ronga maekisesaizi emangwana nematurusi ekuronga anochinjika
• Wedzera zvinyorwa, zviyeuchidzo, uye zvigadziriso zvesangano risina musono
1.4. Athlete Support Features
• Zviyeuchidzo zvezuva nezuva zvekurovedza muviri
• Kuwana zviuru zvezvirongwa zvekudzidzisa (kana zvichidiwa)
• Kunyatsoenderana nezvirongwa zvekudzidzisa zvinotungamirirwa nemurairidzi
• Rongedza maekisesaizi apera kuratidza kuita chaiko
• Tsvaga uye kusefa ese apfuura kana arikuuya masesheni
1.1. Kunyoresa & Kubhadhara
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Kana uchifarira kudzidziswa uri wega asi uchida nhungamiro yehunyanzvi yekukubatsira kuronga, kugadzirisa, uye kunzwisisa kudzidziswa kwako zvakadzama, ivo Arduua Hurongwa hweVanopa Mazano hwakagadzirirwa iwe.
Zvinosanganisira zvese zviri muPremium Membership — zvirongwa zvekudzidzira zvinoenderana nemitambo yako yeA-races, zvinoenderana nemazuva ako, TrainingPeaks Premium account, uye kuwana ku Arduua Raibhurari Yokudzidzisa — zvichikupa maturusi epamusoro uye mukana wekugadzirisa kudzidziswa kwako zvakadzama.
Chinoita kuti chirongwa ichi chisiyane ndechekuwedzerwa kwe zvidzidzo zvekudzidzisa zvemwedzi wega wega zve1:1 pamwe chete Arduua chitimaZvidzidzo izvi zvinotarisa pakudzidza kwenguva refu, kuronga, kuronga nguva, kuronga nzira dzemujaho, kuchinja kwechikamu, uye kuongorora mujaho, zvichikubatsira ita zvisarudzo zviri nani, svika padanho rakakodzera, uye gadzirisa kudzidziswa kwako nechivimbo.
Yakanakira kudzidzira kumhanya nenzira, kumhanya zvakanyanya, kumhanya mudenga, uye kumhanya mumugwagwa kwedaro refu kubva 10K kusvika ku100 mamaira vanoda kutungamirirwa nenyanzvi asi vachiramba vachibatanidzwa mukuronga nekutarisira kudzidziswa kwavo.
Kutanga kamwe chete: €15 — Vaka Hurongwa Hwako (Chinyorwa cheMentorship) Dhirivhari: Kugadzika nemaoko mukati 1-2 mazuva ekushanda (kusasanganisira kupera kwevhiki nemazororo).
Nyorera pawebhusaiti yedu. Kubhadhara kunobhadharwa nekadhi rechikwereti uye kuchavandudzwa otomatiki pamwedzi.
Unogona kumbomira kana kukanzura kunyorera kwako chero nguva.
Mushure mekunyoresa, unogamuchira email ine mirairo neruzivo nezvemurairidzi wako wekudzidzisa.
2.1 Hutano & Dzidziso Declaration
Munogovana chinangwa chenyu chemujaho, zuva remujaho, mwero wehutano hwemuviri, nhoroondo yekukuvara kwenyu, kuwanikwa kwevhiki nevhiki, nzvimbo nemichina. Izvi zvinobvumira mudzidzisi wenyu kunzwisisa ruzivo rwekudzidzira kwenyu uye kutungamirai marongero enyu nemazvo.
2.2 Seta TrainingPeaks Premium
Dhawunirodha TrainingPeaks pa
trainingpeaks.com.
Gadzira account yako, wobva waibatanidza nayo Arduua:
Batanidza ne Arduua muKudzidzisaPeaks
Chirongwa chako cheMurayiridzi chinosanganisira TrainingPeaks Yekutanga Mutambi Akaunti, zvichipa maturusi epamusoro akadai se:
Usati watanga chirongwa chako chekudzidzira, unosangana nemurairidzi wako wekudzidzisa online kuti muve nenguva pfupi yekudzidzisa.
Zvichibva paprofile yako uye kufona kwehurongwa, mudzidzisi wako anokurudzira hurongwa hwekudzidzisa hunonyatsokodzera chinangwa chako, nzvimbo uye nguva yauri kuda kuita.
Chirongwa ichi chakabatana nezuva remujaho wenyu uye chinoshandiswa zvakananga pakarenda yenyu yeTrainingPeaks.
Unotevera hurongwa hwezuva nezuva uchishandisa TrainingPeaks Premium kufambisa zvidzidzo kana zvichidikanwa, kugadzirisa mabasa ako ehupenyu, uye kutevedzera hutano hwako, kuneta uye chimiro nekufamba kwenguva.
Iwe unogona kuwedzera zvikamu kubva kune Arduua Raibhurari Yokudzidzisa — kusanganisira kumhanya, simba, kufamba-famba uye kurovedza muviri kuti utambanudze muviri — kuti zvikubatsire kukura kwako.
Izvi zvinokutendera kuti uwedzere kudzidziswa kunopa simba, kugona kwehunyanzvi uye kusimba kwakajairika.
Kamwe chete pamwedzi, iwe nemurairidzi wako munosangana muchikurukura mazano akakosha.
Musati mafona, mudzidzisi wenyu anoongorora nzvimbo yenyu yekudzidzira yazvino uye ruzivo rwemujaho kana zvichibvira.
Chikamu chimwe nechimwe chinowanzo tarisa pane imwe nyaya huru:
Mushure mekufona, mudzidzisi wako anotumira pfupiso pfupi ine gwara rekutevera chikamu chekudzidziswa kwako.
Kana mujaho wako wapera kana kuti zvinangwa zvako zvachinja, unotaura nemurairidzi wako uye pamwe chete unosarudza kuti ndeipi hurongwa hwekushandisa hunotevera.
Hurongwa hutsva hunozoenderana neA-race yako inotevera uye hunoshandiswa pakarenda yako yeTrainingPeaks.
Kuva nhengo yako kunosanganisira mukana wekuwana ruzivo rwese Arduua rutsigiro panguva yese yekudzidziswa kwako.
Munogona kutibata panhamba iyi support@arduua.com nemibvunzo ine chekuita nekuva nhengo yako kana kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Semutambi weMentor Plan, munokokwawo kune vese Arduua mawebhusaiti anofukidza kuronga kwegore negore, matanho ekudzidzira, simba, kufamba-famba uye kugadzirira mujaho nezvikamu zveQ&A zviripo.
Purogiramu yako yekudzidzisa yakasarudzwa kubva Arduuaraibhurari yemukati me Zvirongwa zvekudzidzisa zvakagadzirwa nehunyanzvi zvinodarika mazana mashanu (500+) kufukidza daro kubva 10 km kusvika 100 mamaira.
Zvirongwa zvinosanganisira nzira, gomo, ultra, kumhanya mudenga, uye kumhanya mumugwagwa, pamwe chete Anotanga, Aripakati, uye Anokwikwidza mazinga.
Murairidzi wako anobatsira kusarudza hurongwa hunonyatsokodzera zvinangwa zvako zvemujaho, nzvimbo yauri, mwero wekurovedza muviri uye nguva yekudzidziswa iripo.
Purogiramu imwe chete yekudzidzisa inoshandiswa panguva imwe chete, zvinoenderana neyako chinangwa chinotevera chemujaho weA.
Mudzidzisi wako anovimbisa kuti chirongwa chakasarudzwa chinoenderana nehurongwa hwako zuva remujaho uye yakanyorerwa zvakananga kune yako Karenda yeTrainingPeaks, zvichikutungamirira kufambira mberi kwekudzidzira kwako kusvika pakuita zvakanaka.
Mushure memujaho wega wega — kana kuti kana zvinangwa zvako zvachinja — mudzidzisi wako anokubatsira kusarudza nekushandisa chirongwa chinotevera.
Kuva nhengo yako kunosanganisira mukana wekuwana Kazhinji Arduua tsigira panguva yekudzidziswa kwako.
Iwe unogona kutibata nesu rutsigiro @arduua.com nemibvunzo ine chekuita nekuva nhengo yako kana kudzidziswa kwako.
Rutsigiro urwu runopa gwara uye kujekesa, asi harusanganisiri kudzidziswa kwakagadzirirwa munhu kana ongororo yekushanda.
Fambai Arduua Raibhurari Yokudzidzisa, muunganidzwa wakarongwa wemitambo yekumhanya, simba, kufamba-famba uye kutambanudza.
Shandisa raibhurari kutsiva kana kugadzirisa maekisesaizi, kuwedzera zvinhu zvekudzidzisa, kugadzirisa kusasimba, kana kuisa mamwe maitiro akasiyana-siyana muekisesaizi yako yekurovedza.
Nhengo yako yeMentorship inosanganisira yakazara TrainingPeaks Yekutanga Mutambi Akaunti, vachipa maturusi epamusoro ekuronga nekuongorora:
Join mawebhusaiti epamhepo anotungamirwa na Arduua coaches inosanganisira kuronga kwegore negore, matanho ekudzidzira, simba, kufamba-famba uye kugadzirira mujaho.
Webinar yega yega inosanganisira mibvunzo nemhinduro zviripo uye gwara rinoshanda rekudzidzisa kwako.
Iva chikamu che chikwata Arduua, nharaunda yepasi rose yekumhanya ine vatambi vanobva kunyika dzinopfuura makumi matatu.
• Chitima uye mhanya pasi pe chikwata Arduua kuzivikanzwa zvauri
• Batana nevamhanyi pasi rese
• Joyina nharaunda dzedu dzepamhepo:
• chikwata Arduua Facebook Group
• Arduua Strava Club
• Goverana ruzivo rwemujaho, kufambira mberi kwekudzidziswa uye kurudziro
• Gamuchira 30% discount pa Arduua Performance Gear, kusanganisira Chikwata Arduua zvipfeko zverudzi
Kamwe chete pamwedzi unosangana ne Arduua murairidzi wekudzidzisa kuti pave nechirongwa chekudzidzisa mazano akatarisana.
Munguva yekufona, murairidzi wako anoongorora kurovedza kwako kwazvino kana kuti maitiro emujaho uye anokubatsira kuronga chikamu chinotevera chekudzidzira kwako.
Chidzidzo chako chekudzidzisa chinogona kusanganisira ongororo yerudzi rwunosanganisira kufamba-famba, kushanda nesimba, nzira dzekugadzira nharaunda, kudya kunovaka muviri uye mafambiro azvo.
Izvi zvinobatsira kushandura ruzivo rwemujaho kuita kudzidza kwechikamu chako chinotevera chekudzidzira.
Unoramba uchidzidzira wega uchishandisa TrainingPeaks Premium uye Arduua Raibhurari Yekudzidzisa, ukuwo mudzidzisi wako achitsigira kuronga kwako nekuita sarudzo kuburikidza nekupa mazano nguva dzose.
Kuti uteedzere chirongwa chako chekudzidzisa zvinobudirira, uchada:
1.1. A TrainingPeaks account (Basic inosanganisirwa nehurongwa hwako hwekudzidzisa)
1.2. Wachi yekudzidzira inoenderana neTrainingPeaks (Garmin, Suunto, Coros, Polar, kana zvakafanana)
3.3. Yekunze chipfuva-tambo yemoyo-yekuyeresa yekutarisa (yakakurudzirwa kune chaiyo HR data - yakakosha sezvo maitiro edu akavakirwa panguva uye kurova kwemoyo)
Nzira yedu yekudzidzira inovakwa pamusoro nguva uye kushanda nesimba kwemoyo, iyo inovimbisa kudzidziswa kunoshanda pamhando dzese dzenzvimbo. Yechokwadi yemoyo-chiyero data yakakosha pakuseta nzvimbo dzako, kutonga mutoro wekudzidziswa, uye kufambira mberi zvakachengeteka uye nemazvo kune zvinangwa zvako.
Nzira Yokudzidzisa
Yedu yekudzidzisa sisitimu yakavakirwa pamusoro nguva uye kurova kwemoyo pane chinhambwe. Yese masesheni anotemerwa nehurefu uye yakasarudzika kusimba (HR zones), kuve nechokwadi chakanyanya kurongeka, inodzorwa kudzidziswa mutoro, uye kufambira mberi kwakachengeteka munzvimbo dzese.
Zvipo zvinokosha:
• Kukurudzira kudzidzisa kwakafanana munzvimbo dzese
• Kunyatso kudzora kusimba uchishandisa nzvimbo dzakasarudzika dzemoyo
• Inoshanda zvisina musono munzira, makomo, mafurati, matsimba, kana nzvimbo dzakasanganiswa
• Inogadzirisa zvechisikigo kune kuneta, kukwirira, kupisa, uye mamiriro
• Inoderedza njodzi yekuwedzeredza uye inotsigira kukura kwenguva refu
Plan Structure Base Phase
Gadzira aerobic endurance, kufamba, kugadzikana, kushanda nesimba, uye kusimba kwetsoka / zviziso zvemakumbo / majoini. Yakanakira kuvaka hwaro hwakasimba.
Specific Phase
Kuvandudza chikumbaridzo, VO₂max, kukwira zvakanaka, nzira yekudzika, uye simba rakanangana negwara. Kudzidzira vhoriyamu uye mutoro zvinochinjirwa kune ako zvinangwa uye kumhanya nhoroondo.
Pre-Competition Phase
Ultra-chaiyo kudzidziswa kunosanganisira kumhanya-mhanya, kumashure-kumashure, terrain adaptation, kudzidzira kupisa mafuta, nzira dzekufamba, uye basa rekuenzanisa remujaho - uchichengetedza simba uye plyometrics.
Taper & Race Phase
Deredza mutoro wekudzidzira kusvika pamutsara wekutanga mutsva uye wakagadzirira. Inosanganisira taper nhungamiro, nhangemutange-yezuva pacing zano, zvirongwa zvekudya, hydration kutungamira, uye kugadzirira kwepfungwa.
1.1. Zvishandiso Zvekudzidzisa Zvakanyanya
• Isa maekisesaizi kubva ku100+ zvishandiso nemaapuro
• Mepu maekisesaizi ako uye nzira dzekutevera
• Vaka uye gadzirisa maekisesaizi ane dhonza-uye-kudonhedza Workout Builder
• Gadzira maraibhurari akawanda ekurovedza muviri kuitira kuronga kuri nyore
1.2. Performance Insights
• Hwirudzuro dzakadzama dzekurovedza muviri dzine kupatsanurwa, machati, uye metrics
• Kurova kwemwoyo, kufamba, uye kuongorora simba
• Peak performance tracking uye yako pachako yakanakisa yekutarisa
• Zvipfupiso zvevhiki nevhiki zvekusimba uye machati ekushanda kwenguva refu
1.3. Chinangwa & Chiitiko Management
• Ronga zvinangwa uye wedzera zviitiko pakarenda yako yegore
• Ronga maekisesaizi emangwana nematurusi ekuronga anochinjika
• Wedzera zvinyorwa, zviyeuchidzo, uye zvigadziriso zvesangano risina musono
1.4. Athlete Support Features
• Zviyeuchidzo zvezuva nezuva zvekurovedza muviri
• Kuwana zviuru zvezvirongwa zvekudzidzisa (kana zvichidiwa)
• Kunyatsoenderana nezvirongwa zvekudzidzisa zvinotungamirirwa nemurairidzi
• Rongedza maekisesaizi apera kuratidza kuita chaiko
• Tsvaga uye kusefa ese apfuura kana arikuuya masesheni
1.1. Kunyoresa & Kubhadhara
Arduua.com inopa kunyorera pamwedzi sevhisi yekudzidzisa. Paunosaina, iwe unoisa ruzivo rwekadhi rechikwereti, uye mari yako yekunyorera inochajwa kamwe chete pamwedzi.
1.2. Automatic Renewal
Kunyoresa kwako kunovandudzwa otomatiki mwedzi wega wega. Mari yemwedzi nemwedzi ichabhadhariswa kadhi rechikwereti pafaira kunze kwekunge wasarudza kukanzura.
1.3. Kukanzura
Iwe unogona kukanzura kunyorera kwako chero nguva nekupinda muakaundi yako uye nekupedzisa maitiro ekudzima.
Hapana imwe mhosva ichaitika mushure memazuva ano ekubhadharisa. Hapana nguva yekuzivisa kupfuura mwedzi wakabhadharwa wazvino.
1.4. Kudzorerwa mari
Arduua haipe kudzoserwa kwemwedzi yakati wandei, masevhisi asina kushandiswa, kana nguva yasara mushure mekukanzurwa. Mari yese yatogadziriswa ndeyekupedzisira.
1.5. Kugamuchirwa kweMitemo
Nekunyoresa, unobvuma kuti waverenga, wakanzwisisa, uye unobvumirana neMitemo yeSevhisi iyi. Kuti uwane mibvunzo kana rutsigiro, ndapota taura:
rutsigiro @arduua.com
Hunhu Edition
Sechikamu cheako Arduua Nhengo, unotanga neshanduro yedu yakareruka Vaka Hurongwa Hwako Process.
Izvi zvinoita kuti mumhanyi wese atange ne chirongwa chekudzidzira chakabatana nemutambo wavo weA unotevera, mwero wekurovedza muviri, nzvimbo, uye nguva yekudzidziswa iripo.
Chii Chinovaka Chirongwa Chako chinosanganisira
1. Health & Training Declaration Unozadza mibvunzo mipfupi ine chekuita nemamiriro ako emuviri, nhoroondo yekukuvara, kuwanikwa kwese kwevhiki, nzvimbo uye zvishandiso. Izvi zvinotibatsira kunzwisisa ruzivo rwako rwekudzidzira.
2. Zvinangwa Zvako & Race Date Munotiudza mutambo wamuri kuda kumhanya, daro ramuri kufamba naro uye zuva remujaho wenyu. Izvi zvinotibvumira kuti tigadzirise nguva chaiyo yekurovedza muviri zvichienderana nenguva yenyu yemujaho.
3. Ronga Kusarudzwa Kutsigira Zvichienderana neprofile yako nezvinangwa zvako, tinobatsira kusarudza hurongwa hwekudzidzisa hunonyatsokodzera zvaunoda kubva muraibhurari yedu yemukati ye 500+ yakarongwa zvirongwa zvekudzidzisa.
4. Ronga Kugadzirisa & Kushandisa Kana zvichidikanwa, tinogadzirisa nguva yechirongwa kuti ienderane nezuva remujaho wenyu, tobva tashandisa chirongwa chekudzidzira zvakananga kune yako Karenda yeTrainingPeaks.
Maitiro aya akareruka ekuvaka hurongwa hwako anovimbisa kuti unotanga nehurongwa hwekudzidzisa hwakakodzera - pasina bvunzo dzepamusoro dzemuviri uye ongororo yakadzama iri mudura redu. Premium Coaching mapurogiramu.
Yedu Professional Coaches kubva kuSpain inyanzvi muTrail Running, Ultra-trail, uye Skyrunning. Vane dhigirii reBachelor muPhysical Activity uye Sports Sayenzi (CAFyD). Varairidzi vedu vanonyatsogona muSpanish nechiRungu, vachiona kutaurirana kunoshanda kutsigira rwendo rwako.
David anofarira Trailrunner uye Kochi anobva kuSpain anowana nyaradzo yake mumakomo. Nekuzvitsaurira kwakasimba kuhunyanzvi hwake, David murairidzi wepachedu anoshanda muTrail Running, Ultra-trail, uye Skyrunning. Chaanotarisisa chiri mukugadzirira vamhanyi venzira dzakasiyana-siyana dzemadaro, kubva pamakiromita akatwasuka kusvika kumakomo epamusoro uye matenga.
Kugona kudzidzisa kwaDavid kunowedzera kubva kune vanotanga kusvika kune vepamusoro, zvichibatsira vamhanyi kuzadzisa zvinangwa zvemwaka wavo. Anomira padivi pako parwendo rwako rwese, achikupa nhungamiro, rutsigiro rusingazungunuke, uye nekukurudzira kusundira miganhu yako uye kufambira mberi mberi.
Fernando anofarira Trailrunner uye Murairidzi anobva kuSpain ane hukama hwakadzama hwemakomo uye anobudirira munzvimbo dzemitambo yechisikigo. Iye mudzidzisi wega anonyanya kudzidzira Trail Running, Ultra-trail, uye Skyrunning. Hunyanzvi hwake huri mukugadzirira vamhanyi venzira dzemafaro akasiyana-siyana, kubva pamakiromita akatwasuka kuenda kumakomo epamusoro uye mudenga.
As ArduuaMurairidzi Mukuru, Fernando anotora basa rakakosha mukumisikidza uye nekuona kunaka kwemasevhisi edu ekudzidzisa. Anoshanda semumwe wevarairidzi vedu vane ruzivo uye ane basa rekutarisa Arduua Kufambira mberi kwechikwata cheElite uye zvinodiwa zvekudzidziswa.
Marija mumhanyi wemakomo ane shungu uye murairidzi anobva kuSerbia anonzwa ari mupenyu munzvimbo dzemusango. Rwendo rwake rwakatanga nomugwagwa unomhanya asi nokukurumidza akatendeukira kumakomo, uko akawana mufaro, rusununguko, uye donzo. Achida kuziva uye achityairwa, akadzidza biomechanics uye kudzidziswa kwesimba kuti anzwisise kufamba. Nhasi, anosanganisa sainzi, tsitsi, uye chiitiko chaicho chegomo kutungamira vamwe mukutsvaga kugona kwavo.
Marija anobatsira vamhanyi venzira kuvaka chivimbo, simba, uye kutonga panzvimbo yehunyanzvi-kunyanya mumikwidza nemateru. Kudzidzisa kwake kunosanganisa chimiro chinofambiswa nedata nemhinduro yakasarudzika uye kutarisa pamhando yekufamba. Anotsigira vamhanyi vematanho ese ane anochinjika, zvirongwa zvechokwadi zvinodzikamisa hupenyu nekudzidziswa. Nekutungamirwa naMarija, iwe uchadzidza kufamba zvirinani, kunzwa kusimba, uye kunakidzwa nguva yega yega mugomo.
David anofarira Trail Runner uye Kochi anobva kuSpain anowana rusununguko rwake uye chiyero mumakomo. Mutambi wehupenyu hwese, akatanga netennis uye triathlon asati awana kudanwa kwake kwechokwadi mukumhanya. Achigara pedyo nemakomo eMadrid, David anonzwa akabatana zvakanyanya kune zvakasikwa uye pfungwa yechinangwa iyo kumhanya musango kunopa. Nehwaro hwakasimba hwedzidzo uye chido chechokwadi, iye zvino akazvipira kutungamira vamwe parwendo rwavo rwekufamba.
David anoshanda nevatambi vematanho ese, achivabatsira kudzidzisa zvine hungwaru, kuramba vakatsiga, uye kuvaka chivimbo panzira. Kudzidzisa kwake kunobatanidza kutsungirira, kudzidziswa kwesimba, uye nhungamiro inoshanda inogadzirirwa mararamiro emutambi wega wega. Anotarisa pakufambira mberi kwakasimba, kudzivirira kukuvara, uye mufaro wekumhanya. Nekunzwira tsitsi uye kuronga, David anobatsira vamhanyi kusvika pazvinangwa zvavo vachinakidzwa nenhanho yega yega.
