TATAISO EA PHEPO MOUNTAIN MARATHON
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 ling tse akaretsang mabapi le phepo e nepahetseng le hydration tse lokelang ho lateloa beke pele ho Mountain Marathon, Trail kapa Skyrace 35 - 65 km, (lihora tse 4 - 8).
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 tlholisano: (Sejo sa hoseng kapa sa mots'eare lihora tse 3 pele ho tlholisano):
- 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 kilo ea boima ba 'mele + 0.3 dikgerama tsa protheine ka kg ea boima (Ex / 1 sengoathoana + 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 tlhōlisano:
- Sepheo: Ho hlokomela li-deposit tsa glycogen e le hore li se ke tsa fetoha lefeela ka ho feletseng nakong ea tlhahlobo, le ho khothalletsa ho hlaphoheloa ha mesifa ka lijo kapa seno seo, ho phaella ho HC, se nang le liprotheine tsa BCAAS.
- Pakeng tsa 50-70 dikgerama / hora ea lik'habohaedreite li buelloa ho itšetlehile ka lebelo le boima ba moatlelete.
- Ho khothalletsoa lihora tse ling le tse ling tse 3-4 ho nka ntho e letsoai le bar e nang le lijo tsa BCAA kapa protheine.
- Mabapi le hydration ea mantlha, hlokomela ho noa metsi ka bongata bo lekaneng ba sodium (matsoai / li-electrolyte) le / kapa kopanya le seno sa lipapali.
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
- Nakong ea tlholisano ea poso ea lihora tse 3 ho khothaletsoa ho sebelisa ligrama tse 30 tsa protheine ea boleng bo holimo ea Whey (mohlala oa ho hlaphoheloa ha shake) hammoho le lik'habohaedreite tse monyang ka potlako joalo ka mahe a linotsi, litholoana ...
Fernando Armisén, Arduua Mokoetlisi oa hlooho