Qorshayaasha Tababarka Marathon Ultra: Fur siraha
Soo ogow siraha ka dambeeya ArduuaQorshayaasha Tababarka Marathon-ka ee Ultra, oo ay ku jiraan habkayaga iyo tusaalooyin la taaban karo oo ka yimid "Qorshaha Tababarka Marathon Ultra 100 Miles - Dhexdhexaad" si kor loogu qaado safarkaaga tababarka.
Qaadashada 100-mayl ultramarathon waa caqabad weyn oo u baahan wax ka badan adkaysi jireed oo keliya; waxay u baahan tahay hab istiraatiji ah, si fiican loo qorsheeyay, iyo hab dhaqan leh. Marka Arduua, waan fahamsanahay baahida gaarka ah ee socodka socodka, gaar ahaan goobta ultramarathons. Taasi waa sababta aan si taxadar leh u diyaarinay Qorshaheena Tababarka Marathon-ka ee 100 Miles si aan awood ugu siino orodyahanada adiga oo kale ah inay ka guulaystaan guushan aan caadiga ahayn.
Socdaalka 100 Miles wuxuu ku bilaabmaa 50k, 50 mayl iyo 100k
Milicso ArduuaQorshayaasha Tababarka Marathon-ka ee Ultra:
At ArduuaWaxaan si taxadar leh u diyaarinay qorshooyinka tababbarka ultramarathon oo soconaya 16-48 todobaad, anagoo bixinayna tababaro taxadar leh usbuuc kasta, oo koobaya xoog, dhaqdhaqaaq, iyo jimicsi dabacsanaan. Qorshayaashani aad ayay uga fog yihiin xalal hal-beeg ku habboon-dhan; waxay si gaar ah ugu habaysan yihiin orodyahanada raadraaca ee leh heerar kala duwan oo waayo-aragnimo ah, iyada oo ujeedadu tahay inaan kaliya lagu caawinin inaad dhammayso laakiin sidoo kale aad ugu fiicnaan karto kooxdaada da'da. Qorshayaashayada maaratoonka aadka u fog waxay daboolayaan masaafo kala duwan (50k, 50 mayl, 100k, iyo 100 mayl) iyo heerar (Bilow/ Dhexdhexaad/Tartan), annagoo hubinayna inuu jiro qorshe ku habboon ultramarathoner kasta.
Maxaa Qorshaheena Ka Dhigay Mid Gaar ah:
- Wejiyada Tababarka ee la qaabeeyey: Qorshayaashayadu waxay u qaybsan yihiin wejiyo tababar oo gaar ah, mid walbana wuxuu beegsanayaa dhinacyo kala duwan oo muhiim u ah guusha ultramarathon.
- Habka Guud: Waxaan aaminsanahay hab-dhammaaned tababarka, daboolida orodka, xoogga, dhaqdhaqaaqa, iyo kala bixinta. Kalfadhi kasta si taxadar leh ayaa loo qorsheeyay waxaana lagu dhex daray kaaga Trainingpeaks akoon si fudud u helida iyo dabagalka.
- Ka baxsan Fogaanta: Waqtiga iyo xoojinta: Si ka duwan qorshayaasha soo jireenka ah ee diiradda saaraya kaliya fogaanta, kulamadeena socodsiintu waa kuwo wakhti ku salaysan. Xoojinta waxaa lagu cabbiraa garaaca wadnaha, iyadoo la hubinayo in tababarkaagu uu la socdo awoodahaaga iyo horumarkaaga shaqsiyeed.
Marxalada lasoo bandhigay:
- Wajiga Tababarka Guud, Muddada Saldhigga: Dhis aasaas adag, wax ka qabashada daciifnimada iyo kor u qaadida guud ahaan xaalada jireed.
- Wajiga Tababarka Guud, Muddada Gaarka ah: Bartilmaameedka marinka hawada hawada iyo anaerobic, adoo diirada saaraya sare u qaadida awooda iyo waxqabadka.
- Marxaladda tartanka, ka hor tartanka: U hagaaji tababarkaaga xoojinta tartanka, orodka, iyo dhinacyo dheeraad ah sida dhulka, nafaqada, iyo qalabka. Marxaladdan waxaan kordhineynaa mugga!
- Wajiga tartanka, Tapering + Tartanka: Ku gaadh maalinta tartanka adiga oo leh taam, dhiirigelin, iyo heerar tamar ah, adoo raacaya tilmaamaha nafaqada ee waxqabadka ugu fiican.
- Marxaladda Kala-guurka - Kala-guurka & Soo kabashada: Mudnaanta sii kala-goysyada iyo soo kabashada murqaha, dib u soo celinta jidhkaaga si uu u shaqeeyo.
Sida aan u tababarno: siraha la soo bandhigay
Caqabadaha Jirka:
- Xoogga Saldhig: Guusha lama huraanka u ah, qorshayaashayadu waxa ku jira tababbarka xoogga la beegsanayo si aan kuugu gudbinno xariiqda dhammaadka.
- Xoogga Eccentric: U diyaari murqahaaga iyo kala-goysyadaada dalabaadka gaarka ah ee socodka hoose.
- Dulqaadasho: Ku kaydi tamarta masaafo dheer adiga oo ilaalinaya aagga garaaca wadnaha oo hooseeya.
Kartida Farsamada:
- Dhaqdhaqaaqa & Dabacsanaanta: Si sahlan ugu soco dhulal farsamo oo dhaqdhaqaaq gaar ah iyo jimicsi dabacsanaan ah.
- Xawaaraha Tilifoonnada: Kor u qaad awoodaada dhul adag.
- Plyometrics: Ku fiiq falcelintaada tababarka qaraxyada.
Adkeysiga Maskaxda:
- Anshaxa: Kobcso maskax edeb leh si aad diirada u saarto yoolalkaaga.
- Dhiirigelin: Indhahaaga ku hay abaalmarinta si aad u dhiirigeliso inta safarkaaga ultramarathon ah oo dhan.
- Dareen Badbaado: Ka digtoonow jawiga adag, xitaa marka daalku yimaado.
Tusaale 100 Miles Qorshaha Tababarka Dhexdhexaadka ah 44 todobaad
Wajiga Tababarka Guud, Muddada Saldhigga (1-3 bilood)
- Horumarka guud ee xaalada jireed.
- Ka shaqee daciifnimada (Dhaqdhaqaaqa iyo xoogga).
- La qabsiga/kor uqaadida qaabdhismeedka jirka (tababarka iyo nafaqada).
- Xoogga guud ee saldhigga.
- Tababarka qaababka anqawga cagta.
Tusaalaha todobaadka 2.)
Monday, Tababbar fudud oo iskutallaabta ah 50 min, Qoryaha / CORE 12 min
Talaado: Nasasho
Wednesday, Ahraamta orodka 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, fidsan 15 daqiiqo
Khamiis Tababarka Xoogga Shaqada 45 min
Friday, Nasasho
Saturday, Raaxeeye Orod dhulka buuraleyda ah 50 min, Dhaqdhaqaaqa cagaha xoogga xasilloonida 20 daqiiqo
Axad: Orod fudud 40 daqiiqo
Wajiga Tababarka Guud, Muddada Gaarka ah (1-3 bilood)
- Tababarka marinnada (aerobic/anaerobic).
- Tababarka VO2 max.
- La qabso codka tababarka hadafyada iyo taariikhda ciyaaraha.
- Awoodda ugu badan ee jirka hoose, CORE, iyo gaar ahaan socodka.
Tusaalaha todobaadka 21.)
Monday, Tababbarka fudud ee iskutallaabta 50 min, xasilloonida dhaqdhaqaaqa canqowga 30 min
Talaado: Fartleck2-2-2- + 15 Tempo 52 min, Fid 15 daqiiqo
Wednesday, Saldhigga Xoogga 50 daqiiqo
Khamiis VO2-max block 25 min 53 min
Friday, Nasasho
Saturday, Jidka oo ordaya buuro dhaadheer 120 min
Axad: Orod fudud 60-70 min
Marxaladda tartanka, ka hor tartanka (4-6 toddobaad)
- Xoojinta tartanka tababarka iyo socodka.
- Tababarka tafaasiisha tartanka kale (dhulka, nafaqada, qalabka).
- Haysashada heerarka xoogga iyo plyometrics.
Tusaalaha todobaadka 38.)
Monday, Jidka fudud 60-70 min, Xoogga jidhka sare (Tirarka ordaya ee raadraaca) 25 min
Talaado: Heerkulka hawada degdega ah 50-60 min, fidi 15 daqiiqo
Wednesday, Tababarka Plyometric 30 min, Xooga saar 15 daqiiqo
Khamiis Socod raaxo leh 50-60 daqiiqo
Friday, Nasasho
Saturday, Jidka oo ordaya buuro dhaadheer + raad aerobic 4 saacadood, Fidi 15 daqiiqo
Axad: Tababar fudud oo iskutallaab ah 50 min
Tusaalaha todobaadka 42.)
Monday, Jidka fudud 70-80 min
Talaado: Heerkulka hawada degdega ah 60-70 min aagga 2, fidi 15 daqiiqo
Wednesday, Tababar hawleed 45 daqiiqo
Khamiis Socod raaxo leh 60 daqiiqo
Friday, Nasasho
Saturday, Ku tijaabi nafaqo iyo qalab 6 saacadood, Fidi 15 daqiiqo
Axad: Tababar fudud oo iskutallaab ah 50 min
Wajiga tartanka, Tapering + Tartanka (1-2 toddobaad)
- Hagaajin mugga iyo xoojinta inta lagu jiro duubista.
- Ku gaar maalinta tartanka adiga oo leh jimicsiga ugu sarreeya, dhiirigelinta, tamar buuxda, heerar iyo xaalad fayoobi.
- Tilmaamaha nafaqada, ka hor iyo xilliga jinsiyadda.
Tusaalaha todobaadka 44.)
Monday, Jidka fudud 40-50 min, Dhaqdhaqaaqa sinta 15 daqiiqo
Talaado: Heerkulka hawada degdega ah 50-60 min, fidi 15 daqiiqo
Wednesday, Socod aad u Fudud/Orod 60 daqiiqo
Khamiis Nasasho
Friday, MAALINTA RACE 100 MILES (kuleyl ka hor tartanka)
Saturday, Jidka oo ordaya buuro dhaadheer + raad aerobic 4 saacadood, Fidi 15 daqiiqo
Axad: Tababar fudud oo iskutallaab ah 50 min
Marxaladda kala-guurka - Kala-guurka & Soo kabashada
- Kala-goysyada iyo soo kabashada murqaha.
- Dib u soo kabashada shaqada joogtada ah ee xubnaha jirka iyo nidaamka wadnaha iyo xididada.
- Tilmaamaha nafaqada ka dib jinsiyadda.
Safarkaagu wuxuu ka bilaabmayaa halkan: Furi kartidaada ugu sareysa
ArduuaQorshayaasha tababbarka maaratoonka ultra waa furahaaga si aad u furto kartida runta ah ee kugu dhex jirta. Haddii aad diyaar u tahay inaad qaado tartanka oo aad sare u qaaddo waxqabadkaaga ultramarathon.
Wixii ka dambeeya Qorshaha: Sidee Arduua Beddela orodyahannada
At ArduuaBallanqaadkayagu wuxuu dhaafsiisan yahay bixinta qorshooyinka tababarka. Waxaan sidoo kale bixineynaa qorshooyinka tababbarka gaarka ah iyo Tababar shaqsiyeed habee habkayaga shakhsi kasta, anagoo hubinayna qorshe ku habboon yoolalkaaga, jinsiyadahaaga, iyo ballanqaadyadaada shakhsi ahaaneed. Tababarayaasheena waxay adeegsadaan fikradaha laga faa'iidaysto Arduua Tijaabooyin orodka Trail si ay si sax ah u cabbiraan heerka fayaqabkaaga, socodka, iyo xooggaaga.
Habka Tababarka: Eeg Ka Danbaysa Muuqaallada
Tababarkayagu waxa uu ku qotomaa culayska tababbarka gaarka ah ee lagu cabbiro socodka garaaca wadnaha, iyo diiradda saarista muddada fogaanta. Tani waxay hubinaysaa in fadhi kasta uu ku habboon yahay baahidaada gaarka ah, kaa caawinaysa inaad si joogto ah u gaarto yoolalkaaga. Dhammaan fadhiyada orodku waa kuwo wakhti ku salaysan oo garaaca wadnaha lagu habeeyey, taasoo siinaya taabasho shakhsi ahaaneed oo tababbarkaaga ah.
Tababarka orodka-waqtiga-dhabta ah ee loo maro Ilaalada Tababarka
Bal qiyaas saacadda tababarka oo kugu hagaya fadhi kasta oo orod ah, oo la qabsanaya xawaarahaaga oo hubinaya inaad ku sii jirto aagagga garaaca wadnaha ee la beegsaday. Habkayagu wuxuu isku daraa ku habboonaanta tababbarka khadka tooska ah iyo saxda ah ee tababarka waqtiga-dhabta ah.
Ku Bilow Safarkaaga Ultra: Sugitaankaaga Suuragal ah
ArduuaQorshayaasha tababbarka maaratoonka ultra ma ahan kaliya qorshooyin; waa socdaalo isbedel leh oo adiga kugu habboon. Diyaar ma u tahay inaad qabsato caqabada? Bilow maanta oo markhaati ka noqo isbeddelka cajiibka ah ee ku sugaya
Xulo Qorshahaaga
Arduua waxay bixinayaan Qorshayaal Tababar oo horay loo sii diyaariyay oo ka socda 5 km – 100 Miles.
Dhammaan qorshooyinka tababarka
100 mayl Qorshaha tabobar socodka orodka - Bilawga, 24 - 48 toddobaad
100 mayl Qorshaha tabobar socodka orodka - Dhexdhexaad, 24 - 48 toddobaad
100 mayl Qorshaha tabobarka orodka raadraaca - Tartan, 24 - 48 toddobaad
100k Raad, Qorshe Tababar Shakhsiyeed - Bilow, 24 - 48 toddobaad
100k Trail, Qorshe tababar shaqsiyeed - Dhexdhexaad, 24 - 48 toddobaad
100k Trail, Qorshe tababar shaqsiyeed - Tartan, 24 - 48 toddobaad
Qorshaha tababarka orodka 50 Miles Trail - Bilow, 24 - 48 toddobaad
Qorshaha tababarka orodka 50 Miles Trail - Dhexdhexaad, 24 - 48 toddobaad
Qorshaha tababarka orodka 50 Miles Trail - Tartan, 24 - 48 toddobaad
50k qorshaha tabobar socodka socodka - Bilawga, 16 - 48 toddobaad
50k qorshaha tabobar socodka socodka - Dhexdhexaad, 16 - 48 toddobaad
50k qorshaha tabobar socodka orodka - Tartan, 16 - 48 toddobaad
La xiriir Arduua Coaching!
Haddii aad xiiseyneyso Arduua Coaching oo aad u raadsato caawimaad tababarkaaga, fadlan soo booqo our webpage Wixii macluumaad dheeraad ah. Wixii su'aalo ah ama su'aalo ah, waxaad xor u tahay inaad la xiriirto Katinka Nyberg at katinka.nyberg@arduua.com.
