Madzidzisiro atinoita zvakananga Trail achimhanya, Skyrunning, uye Ultra-trail?

Trail running uye Denga rinomhanya zvinosiyana zvakanyanya nekumhanya kwemugwagwa. Vanoda yakasarudzika nzira yekudzidzira kukunda matambudziko emuviri, ehunyanzvi, uye epfungwa anosanganisirwa. Nekudaro, ivo vanopawo mukana wekuongorora nzvimbo dzinofema uye kuona kunakidzwa kwemaonero epamusoro, mirwi ine mawere, uye kudzika kunokurumidza.

Physical:

Kureba, kukwira nekudzika kunoisa zvimiro zvemuviri zvakasiyana izvo zvinoda kudzidziswa kuwedzera kugona kwemuviri kutsungirira izvi zvinonetsa pamusoro pemadaro akareba.

Base Strength: Kuvavarira kusvika patambo? Izvi zvakakosha pakubudirira.
Eccentric Force: Kudzidzira kwakananga kugadzirisa tsandanyama uye majoini ekudzika nekumhanya.
kutsungirira: Kukunda madaro marefu kunoda kumhanya mukati menzvimbo yakaderera yekupuruzira kuchengetedza simba.

Teknolojia:

Mamiriro ekunze ehunyanzvi uye anowanzo kushata mamiriro ekunze anopa njodzi chaidzo, zvinoda hunyanzvi, kugona, uye kufamba kusingaenzaniswi mune dzimwe nzira dzekumhanya.

Plyometrics: Kudzidzira kunoputika kurodza maitiro.
Mobility & Flexibility: Kugadzirira muviri wekuda hunyanzvi zvikamu.
Speed Drills: Kuwedzera kumhanya uye agility pamusoro penzvimbo yakaoma.

Pfungwa:

SkyrunningZvimiro zvemuviri uye zvehunyanzvi zvinoda kugadzikana pfungwa uye kutarisisa kuzadzisa zvinangwa zvako.

Kuranga: Nzira yekudzidzisa yakarongeka inokudziridza pfungwa dzakazvibata.
Chikonzero: Kuchengeta pfungwa dzako pachinangwa chako kuti ugare uchikurudzirwa.
Kupona: Kuramba wakangwarira munzvimbo dzinonetsa, kunyangwe wakaneta.

Individualized For You

Isu takazvipira kukubatsira iwe kuzadzisa zvinangwa zvako, kupfuura zvakanakisa zvako, uye nekupfuura pese paunomhanya.

Zvirongwa zvedu zvekudzidzisa zvakagadzirirwa kune mumwe nemumwe, kuve nechokwadi chekusiyana kwavo. Murairidzi wako anogadzira hurongwa hwako zvichienderana nezvinangwa zvako, mijaho iri kuuya, zvisungo zvemunhu, zvirongwa zvebasa, uye nhoroondo yekumhanya.

Kuvaka hurongwa hwekudzidzisa hwakakwana, tinoongorora zvakadzama munhoroondo yako, mamiriro emuviri, mamiriro ekurapa, nhoroondo yekukuvara, kuwanikwa kwenguva, maturusi ekudzidzira, uye nzvimbo dzekudzidzira dziripo. Kuita uku kunosanganisira nhaurirano dzakakwana, mibvunzo yemibvunzo, uye bvunzo dzakasiyana siyana, kusanganisira bvunzo dzekumhanya kwemuviri uye yekutanga ongororo yekufamba, simba, kugadzikana, uye kuenzanisa.

Kushandisa ruzivo rwakawanikwa kubva kwatiri Arduua Miedzo ye Skyrunning panguva Build Your Plan chikamu, isu tinoyera nemazvo yako base kusimba nhanho, kufamba, uye simba mazinga, zvichiita kuti tikwanise kugadzira chirongwa chekudzidzisa chakagadzirirwa chaizvo kwauri.

Chii Chinobatanidzwa?

Hurongwa hwako hwekudzidzisa nerutsigiro zvinobva pazvinhu zvakakosha:

Kudzidziswa Kwenyama: Kumhanya misangano, simba, kuenzanisa, kufamba, uye kutambanudza.
Skills for Skyrunning: Tarisa pamamita akatwasuka, hunyanzvi hwehunyanzvi hwekukwira nekudzika, chaiyo kudzidziswa kwesimba, plyometric kurovedza, maitiro, chiyero, uye simba repfungwa.
Running Technique: Kuwedzera kushanda nesimba uye kutsungirira.
Zvisiri Zvenyama: Race manejimendi, kukurudzira, hutano, uye midziyo.

Nzira Yokudzidzisa

Kudzidziswa kwedu kwakavakirwa pamhepo, tichishandisa iyo Trainingpeaks chikuva, wachi yako yekudzidzira, uye yekunze puruse bhendi. Iwe unochengetedza kuonana nemudzidzisi wako kuburikidza ne Trainingpeaks platform uye vhidhiyo misangano.

Murairidzi wako anoronga ese ako masesheni ekudzidziswa pa Trainingpeaks platform. Kana wachi yako yekudzidzira yawiriraniswa ne Trainingpeaks, ese arikumhanya masesheni anotorwa otomatiki pawachi yako.

Duration vs Chinhambwe

Zvirongwa zvedu zvekudzidzisa ndezvenguva-yakavakirwa, tichitarisa kunguva inoshandiswa pachikamu chekudzidzisa kwete chinhambwe chakavharwa. Iyi nzira inoenderana nehurongwa hwako kune yako wega kufambira mberi uye nhanho yekudzidzira. Semuyenzaniso, nepo mumwe mumhanyi achikwanisa kuvhara 8km muawa imwe chete, mumwe anogona kufukidza 1km, ese ari mukati meiyo pulse zone.

20:80 Polarized Method

Kumhanya nzendo refu kunoda kugona kushanda mukati menzvimbo yakaderera kwazvo yekupuruzira kuchengetedza simba. Kudzidziswa kwedu kwakadzika midzi mukudzidziswa kwepolarized, kumhanya-mhanya kwemoyo, uye tarisiro yenguva pamusoro pechinhambwe.

Iyi nzira yekudzidzisa inoshanda, kunyanya inoshandirwa nguva isati yasvika, inosanganisira makumi maviri kubva muzana yekudzidzira kwako kumhanya pahupamhi hwepamusoro (pulse zone 20) uye 5% nekusimba kuri nyore (pulse zones 80-1).

Mwoyo-Rate Yakavakirwa Dzidziso

Yese masesheni ekumhanya anoenderana nenguva uye kurova kwemoyo-kwakadzorwa. Izvi zvinogonesa kuti kudzidziswa kuri 100% kunoenderana nezvido zvako zvega, zvichiita kuti iwe ugone kuzadzisa zvinangwa zvako zvechikamu.

Real-Nguva Yekumhanya Coaching kuburikidza neKudzidzisa Watch

Wachi yako yekudzidzira inokutungamira muchikamu chega chega chekumhanya. Semuyenzaniso, kana murairidzi wako akaronga chikamu chinosanganisira nhanho shanduko, wachi inokurudzira kudziya-maminetsi gumi nemashanu munharaunda 15-1. Kana pulse yako ichipfuura zone 2, wachi inokuraira kuti udzike. Saizvozvo, panguva yekuchinja kwekufamba, kana ukasasvika zone 2, wachi inotungamira iwe kuti ukurumidze.

Mushure mechikamu chega chega, iwe unopa mhinduro mukati Trainingpeaks nezve ruzivo rwako. Zvadaro, murairidzi wako anoongorora kudzidziswa kwako uye anopindura zvaunofunga.

Simba, Mobility, uye Stretch

Raibhurari yedu yakazara inopa nzira dzakasiyana dzekudzidzisa dzakagadzirirwa kune dzakasiyana siyana zvinodiwa, kazhinji kushandisa mavhidhiyo ekudzidzisa.

Kuronga uye Kutevera

Kuvaka pamatanho apfuura ekudzidziswa, murairidzi wako anoronga inotevera nguva yekudzidziswa. Kugadziriswa kunoitwa zvichienderana nekufambira mberi kwako uye kugara zvakanaka.

Kuronga Kwegore & Periodization

Kuti uve nechokwadi chekuita kwepamusoro pazuva remujaho, murairidzi wako anogadzira hurongwa hwegore hunosanganisira yako karenda yemujaho uye akasiyana nhanho dzekudzidzisa.

Mijaho ABC

Isu tinobatanidza mijaho yako yaunoda muurongwa hwako hwekudzidzisa, tichiisa mumapoka seA mijaho, B mijaho, kana C mijaho.

A Races: Makiyi nhangemutange apo peak mamiriro anovimbiswa kuita kwakasarudzika.
B Mijaho: Mijaho yakafanana neA mijaho maererano nedaro, kukwidziridzwa, nzvimbo, nezvimwewo, ichishanda senzvimbo dzekuyedza nzira, giya, uye kumhanya kwekushandisa muA mijaho.
C Mijaho: Mijaho isinga nyatso shandura kuronga kwedu, yakasanganiswa muhurongwa hwako hwekudzidzisa.

General Training Phase, Base Period (1-3 Mwedzi)

Kuvandudza chimiro chemuviri wese.
Kutarisana nekushaya simba mukufamba uye simba.
Kuvandudza kuumbwa kwemuviri kuburikidza nekudzidziswa uye kudya.
Kuvaka general foundation simba.
Kudzidzira tsoka nemakumbo emakumbo.

General Training Phase, Yakananga Period (1-3 Mwedzi)

Kutarisa aerobic uye anaerobic zvikumbaridzo.
Kutarisa paVO2 max.
Kugadzirisa vhoriyamu yekudzidziswa kuti ienderane nezvinangwa uye nhoroondo yemumhanyi.
Kukwirisa muviri wakaderera, musimboti, uye kumhanya-chaiwo simba.

Yemakwikwi Phase, Pre-Makwikwi (Mavhiki 4-6)

Kudzidzira kukwikwidza kwakasimba uye kufamba.
Kugadzirisa mamwe emakwikwi emhando senge terrain, chikafu, uye zvishandiso.
Kuchengetedza mazinga esimba uye plyometric maekisesaizi.

Makwikwi Phase, Tapering + Makwikwi (Mavhiki 1-2)

Kugadzirisa vhoriyamu uye kusimba panguva yekutapa chikamu.
Kusvika zuva remujaho mukukwirira kwekusimba, kukurudzira, mazinga esimba, uye hutano hwese.
Kutevedzera zvinovaka muviri zve pre-mujaho uye panguva yemujaho.

Transition Phase - Shanduko & Kudzoreredza

Kutarisa pakupora kwemajoini uye tsandanyama.
Kudzoreredza kushanda nguva dzose kwenhengo dzemuviri uye yemoyo system.
Kutevedzera zvinovaka muviri zvekupora mushure memujaho.

Mastering Mutambi Wekudzidzisa Mutoro

Kukwidziridza uye kudzora mutoro wekudzidziswa kumumhanyi wega wega, kuve nechokwadi kuti vakagadzikana uye vakagadzirira kuita nepavanogona napo panguva yakarongwa A uye B mijaho, isu tinoshandisa Trainingpeaks chikuva sechishandiso. Izvi zvinosanganisira kushanda nemaparamendi akadai seFITNESS, FATIGUE, uye FORM. Dzidza zvakawanda nezvemaitiro edu pano: Kubata Mutambi Wekudzidzisa Mutoro >>

Zvaunoda

Zvese zvaunoda iwachi yekudzidzira inoenderana ne Trainingpeaks chikuva uye bhendi rekunze rekupuruzira.

Tsvaga Yako Trail Running Training Program

Ziva nzira yekudzidzisa chirongwa chakagadzirirwa kune zvakasarudzika zvaunoda, nhanho yekusimba, chinhambwe chaunoda, chishuvo, nguva, uye bhajeti. Arduua inopa sarudzo dzakasiyana siyana, kusanganisira kudzidziswa kwemunhu pamhepo, zvirongwa zvekudzidzisa zvega, nhangemutange-yakananga zvirongwa, uye zvakajairika zvirongwa zvekudzidzisa, kuvhara madaro kubva pa5k kusvika 170k. Zvirongwa zvedu zvinogadzirwa zvine hungwaru nevarairidzi vane ruzivo rwekufamba munzira. Ongorora uye tsvaga yako yakanakira nzira yekumhanyisa chirongwa: Tsvaga yako Trail Running Training Program >>

Mashandiro Azvinoita Kana Uchisaina Kubasa

Kunyoresa Arduua Trail Running Coaching inzira yakatwasuka. Shanyira peji redu rewebhu kuti utange. Heino mashandiro azvinoita: Iyo inoshanda sei >>

Trainingpeaks

Yese mapurogiramu edu ekudzidzisa akagadzirirwa kushandiswa Trainingpeaks, yakasarudzika uye mushandisi-ane hushamwari chikuva chekuronga, kutonga, uye kuongorora kudzidziswa. Inobatsirawo kutaurirana zvakananga nemurairidzi wako.

Ungabatanidza sei TrainingPeaks

Kuti uwane nhungamiro pakuenzanisa Trainingpeaks, tevera iyi rairo: Maitiro e: sync Trainingpeaks

Kushandisa sei TrainingPeaks NeMurairidzi Wako

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