TATAISO EA PHEPO ULTRA-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 mabapi le phepo e nepahetseng le hydration tse lokelang ho lateloa beke pele ho Ultra-trail kapa Ultra Skyrace (> lihora tse 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 telele: Ho khothalletsoa ho ja ligrama tse 7 ho isa ho tse 12 ka kilogram ea boima ba 'mele nakong ea lihora tse 48 pele ho tlholisano, ho latela boiphihlelo ba hau.
PELE tlhōlisano: (Sejo sa hoseng kapa sa motšehare lihora tse 2-3 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 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)
MOTLATSI tlhōlisano: Litsela tse telele
- 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 60-90 dikgerama / hora ea lik'habohaedreite li buelloa ho itšetlehile ka lebelo, boima ba moatlelete le mamello ea ho kenngoa ha lik'habohaedreite tse koetlisitsoeng.
- Ho khothaletsoa ho fapanyetsana lijo tse nang le litatso tse fapaneng (tse monate, letsoai, ...) le mefuta e fapaneng ea lik'habohaedreite bakeng sa assimilation e betere (glucose, fructose, ...)
- Ho khothalletsoa ho kopanya lijo tsa 'nete le lipapali tse ling tse kang li-bars le li-gel.
- 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.
- Caffeine e ka ba tlatsetso e ntle le e susumetsang e nkiloeng ka tsela e laoloang 'me haeba u se u ntse u e-na le mamello ea hau e netefalitsoeng bakeng sa likarolo tse ling tse "khethehileng" tsa peiso.
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 Moetlisi oa Hlooho