TATAISO EA PHEPO 20-35 KM TRAIL RACE
Itokisetse letsatsi la lebelo 'me u qale ho rera le ho ikamahanya le phepo e nepahetseng le hydration bonyane beke pele ho peiso.
Arduua e hlahisitse litataiso tse akaretsang tsa phepo le metsi tse lokelang ho lateloa beke pele ho Tsela kapa Skyrace 20-35 km (lihora tse 2-4).
BEKE ea Tlholisano:
- Sepheo: Etsa preload e ntle ea lik'habohaedreite le hydration ho fihla maemong a matle ka letsatsi la ketsahalo.
- Ho jara pele lik'habohaedreite bakeng sa liketsahalo tse tla nka metsotso e fetang 90: Ho khothalletsoa ho ja ligrama tse 7 ho isa ho tse 12 ka kg ea boima ba 'mele nakong ea lihora tse 24/48 pele ho tlholisano, ho latela boiphihlelo ba hau.
PELE tlhōlisano: (Sejo sa hoseng kapa sa motšehare lihora tse 3 pele ho tlhōlisano)
- Sepheo: Ho boloka maemo a lekaneng a hydration le maemo a nepahetseng a mesifa ea glycogen. 'Mala oa moroto oa hau e ka ba sesupo se setle sa boemo ba hau ba metsi.
- 2-4 dikgerama tsa lik'habohaedreite ka kg boima ba 'mele + 0.3 dikgerama tsa protheine ka kg ya boima (Ex / 1 sengoathoana sa litholoana + 120 gr ea bohobe kapa lijo-thollo + jeme kapa mahe a linotsi + yogurt).
- 300 ml ea seno sa isotonic ka ho noa ho fihlela tlhahlobo e qala.
- Caffeine e ka ba tlatsetso e ntle le e susumetsang e nkiloeng ka tsela e laoloang le haeba u se u ntse u e-na le mamello ea hau e netefalitsoeng.
MOTLATSI tlholisano: Medium Trail 2-4 lihora
- Li-gel tsa matla tse monyang ka potlako le seno sa lipapali. Pakeng tsa 40-60 dikgerama / hora ea lik'habohaedreite li buelloa ho itšetlehile ka lebelo le boima ba moatlelete.
- Mabapi le hydration, beha seno sa lipapali pele, le hoja se ka kopanngoa le ho noa metsi ka ho eketsa letsoai le lekaneng, haholo-holo sodium, haholo-holo haeba tsela ea hau e tla nka lihora tse 4.
KA MOR'A tlhōlisano:
- Sepheo: Ho ntlafatsa ho hlaphoheloa ha mesifa le ho tlatsa mesifa le sebete sa glycogen. Re hloka ho ja lik'habohaedreite tsa boleng bo holimo le liprotheine. Ho khutlisetsa metsi 'meleng ka metsi le li-electrolyte ho tla hlokahala.
- 1 dikgerama tsa lik'habohaedreite ka kilo ea boima ba 'mele + 0.4 dikgerama tsa protheine ka kg ea boima ba 'mele.
- Nako e ntle ka ho fetisisa ke nakong ea halofo ea hora e latelang ka karolelano ea 2: 1 (CH / protein).
/ Fernando Armisén, Arduua Moetlisi oa Hlooho