Merero ea Koetliso ea Marathon ea Ultra: Notlolla Liphiri
Fumana liphiri tse ka morao ArduuaMerero ea Koetliso ea Marathon ea Ultra Marathon, ho kenyeletsoa mokhoa oa rona le mehlala e tiileng ho tsoa "Ultra Marathon Training Plan 100 Miles - Intermediate" ho phahamisa leeto la hau la koetliso.
Ho qala lebelo la ultramarathon la lik'hilomithara tse 100 ke phephetso e kholo e hlokang ho feta feela mamello ea 'mele; e hloka mokhoa oa leano, o reriloeng hantle, le o nang le boitšoaro. Ho Arduua, re utloisisa litlhoko tse ikhethang tsa ho matha tseleng, haholo-holo sebakeng sa ultramarathon. Ke ka hona re entseng moralo oa rona oa Koetliso oa Ultra Marathon bakeng sa 100 Miles ho matlafatsa limathi tse kang uena ho hlola papali ena e makatsang.
Leeto la ho ea 100 Miles le qala ka 50k, 50 miles le 100k
Ho Bona ArduuaMerero ea Koetliso ea Marathon ea Ultra Marathon:
At Arduua, re thehile merero ea koetliso ea ultramarathon ka boqhetseke e nkang libeke tse 16-48, e fana ka boikoetliso bo hlophisitsoeng hantle beke e 'ngoe le e 'ngoe, bo kenyelletsang boikoetliso ba matla, ho sisinyeha le ho feto-fetoha ha maemo. Merero ena e hole le litharollo tse akaretsang tsa boholo bo le bong; li etselitsoe limathi tse fapaneng tsa maemo a fapaneng a boiphihlelo, ka sepheo sa hore eseng feela ho u thusa ho qeta empa hape le ho ba le bokhoni ba ho ipabola sehlopheng sa lilemo tsa hau. Merero ea rona ea ultra marathon e tsamaisana le libaka tse fapaneng (50k, 50 miles, 100k, le 100 miles) le maemo (Batho ba qalang/Bohareng/Tlhōlisano), ho netefatsa hore ho na le moralo o loketseng bakeng sa motho e mong le e mong ea batlang ultramarathoner.
Ke Eng e Etsang Hore Merero ea Rōna e Ikhetha:
- Mekhahlelo ea Thupelo e Hlophisitsoeng: Merero ea rona e arotsoe ka mekhahlelo e ikhethileng ea koetliso, e 'ngoe le e 'ngoe e shebane le likarolo tse fapaneng tsa bohlokoa bakeng sa katleho ea ultramarathon.
- Mokhoa o akaretsang: Re lumela ka mokhoa o akaretsang oa koetliso, o koahelang ho matha, matla, ho tsamaea le ho otlolla. Seboka se seng le se seng se reriloe ka hloko 'me se kopantsoe le uena Trainingpeaks akhaonte bakeng sa phihlello e bonolo le ho latedisa.
- Beyond Distance: Nako le Matla: Ho fapana le merero ea setso e shebaneng feela le bohole, linako tsa rona tsa ho matha li thehiloe ka nako. Matla a lekanngoa ka ho otla ha pelo, ho netefatsa hore koetliso ea hau e lumellana le bokhoni ba hau le tsoelo-pele.
Mehato e senotsoe:
- Mokhahlelo o Akaretsang oa Koetliso, Nako ea Base: Theha motheo o matla, ho sebetsana le mefokolo le ho ntlafatsa boemo ba 'mele ka kakaretso.
- Mokhahlelo o Akaretsang oa Koetliso, Nako e Kgethehileng: Sheba litekanyo tsa aerobic le anaerobic, u tsepamisitse maikutlo ho holiseng matla le ts'ebetso.
- Mokhahlelo oa Tlholisano, Pele ho Tlholisano: Itokisetse koetliso ea hau bakeng sa matla a tlholisano, lebelo, le likarolo tse ling tse kang sebaka, phepo e nepahetseng le lisebelisoa. Mokhahlelong ona re eketsa molumo!
- Mokhahlelo oa Tlholisano, Tapering + Tlholisano: Finyella letsatsi la peiso ka ho itekanela, khothatso, le maemo a matla, ho latela litataiso tsa phepo bakeng sa ts'ebetso e nepahetseng.
- Mokhahlelo oa Phetoho - Phetoho le Pholoso: Etelletsa pele ho hlaphoheloa ha manonyeletso le mesifa, ho khutlisetsa 'mele oa hau tšebetsong ea oona ea kamehla.
Kamoo re Koetlisang Kateng: Liphiri li Senotsoe
Mathata a 'Meleng:
- Matla a Motheo: E bohlokoa bakeng sa katleho, merero ea rona e kenyelletsa koetliso ea matla e lebisitsoeng ho u isa kholeng ea ho qetela.
- Eccentric Force: Lokisetsa mesifa ea hau le manonyeletso bakeng sa litlhoko tse ikhethang tsa ho matha ho theoha.
- Mamello: Boloka matla libakeng tse telele ka ho boloka sebaka se tlase sa pulse.
Tekheniki:
- Mobility & Flexibility: Tsamaea habonolo libakeng tsa tekheniki ka mokhoa o ikhethileng oa boikoetliso le boikoetliso bo bonolo.
- Li-Speed Drills: Ntlafatsa bokhoni ba hau sebakeng se phephetsang.
- Plyometrics: Matlafatsa maikutlo a hau ka koetliso e phatlohang.
Mathata a Kelello:
- Khalemelo: E-ba le kelello e nang le boitšoaro e le hore u lule u tsepamisitse maikutlo lipakaneng tsa hau.
- Tšusumetso: Beha mahlo a hau moputsong hore u lule u khothetse nakong eohle ea leeto la hau la ultramarathon.
- Survival Instinct: Lula u falimehile maemong a thata, leha mokhathala o qala.
Mohlala 100 Miles Training Plan Mahareng 44 libeke
Mokhahlelo o Akaretsang oa Koetliso, Nako ea Motheo (likhoeli tse 1-3)
- Kakaretso ea ntlafatso ea boemo ba 'mele.
- Sebetsa ka Mefokolo (Ka ho sisinyeha le matla).
- Litokiso/lintlafatso tsa sebopeho sa 'mele (koetliso le phepo e nepahetseng).
- Kakaretso ea matla a motheo.
- Koetliso ea meaho ea maqaqailana a leoto.
Mohlala beke ea 2.)
Mantaha: Koetliso e bonolo ea sefapano 50 min, Mapolanka / CORE 12 min
Labobeli: Phomolo
Laboraro: Piramidial e matha metsotso e 50 Z1-Z2-Z3-Z4-Z3-Z2-Z1, Otlolla metsotso e 15
Labone: Koetliso ea Matla a sebetsang 45 min
Labohlano: Phomolo
Moqebelo: Matha ka boiketlo sebakeng se maralla 50 min, Matla a ho sisinyeha ha maoto 20 min
Sontaha: Ho matha habonolo 40 min
Mokhahlelo o Akaretsang oa Koetliso, Nako e Ipehileng (likhoeli tse 1-3)
- Koetliso ea menyako (aerobic/anaerobic).
- Koetliso ea VO2 max.
- Fetola volyme ea boikoetliso ho latela lipheo le nalane ea moatlelete.
- Matla a phahameng a tlase a 'mele, CORE, le lintlha tse tobileng tse sebetsang.
Mohlala beke ea 21.)
Mantaha: Koetliso e bonolo ea sefapano 50 min, botsitso ba ho tsamaea ha li-ankle 30 min
Labobeli: Fartleck2-2-2- + 15 Tempo 52 min, Otlolla 15 min
Laboraro: Matla Base 50 min
Labone: VO2-max block ea 25 min 53 min
Labohlano: Phomolo
Moqebelo: Tsela e tsamaeang ka nako e telele e hloa methati e 120
Sontaha: Ho matha habonolo 60-70 min
Mokhahlelo oa Tlholisano, Pele ho Tlholisano (libeke tse 4-6)
- Tlholisano ea lithupelo e matla le ho tsamaea.
- Ho koetlisa lintlha tse ling tsa tlholisano (sebaka, phepo e nepahetseng, lisebelisoa).
- Ho tšoara maemo a matla le plyometrics.
Mohlala beke ea 38.)
Mantaha: Tsela e bonolo 60-70 min, matla a holimo (Trail mathang lipalo) 25 min
Labobeli: Tempo e matla ea Aerobic 50-60 min, otlolla 15 min
Laboraro: Koetliso ea plyometric 30 min, Bontša matla a 15 min
Labone: Ho matha ka boiketlo 50-60 min
Labohlano: Phomolo
Moqebelo: Tsela e mathang lithabeng tse telele + tsela ea aerobic lihora tse 4, Otlolla 15 min
Sontaha: Koetliso e bonolo ea sefapano 50 min
Mohlala beke ea 42.)
Mantaha: Tsela e bonolo ea 70-80 min
Labobeli: Tempo e matla ea Aerobic 60-70 min zone 2, otlolla 15 min
Laboraro: Koetliso e sebetsang 45 min
Labone: Ho matha hamonate 60 min
Labohlano: Phomolo
Moqebelo: Teko e matha ka phepo e nepahetseng le lisebelisoa lihora tse 6, Otlolla 15 min
Sontaha: Koetliso e bonolo ea sefapano 50 min
Mokhahlelo oa Tlholisano, Tapering + Competition (libeke tse 1-2)
- Fetola molumo le matla nakong ea ho theola.
- Finyella letsatsi la peiso ka tlhoro ea boikoetliso, tšusumetso, matla a felletseng, maemo le boemo ba bophelo bo botle.
- Litaelo tsa phepo e nepahetseng, pele le nakong ea peiso.
Mohlala beke ea 44.)
Mantaha: Tsela e bonolo 40-50 min, Hip mobility 15 min
Labobeli: Tempo e matla ea Aerobic 50-60 min, otlolla 15 min
Laboraro: Haholo Haholo Ho Hike / Matha 60 min
Labone: Phomolo
Labohlano: LETSATSI LA RACE 100 MILES (ho futhumala pele ho peiso)
Moqebelo: Tsela e mathang lithabeng tse telele + tsela ea aerobic lihora tse 4, Otlolla 15 min
Sontaha: Koetliso e bonolo ea sefapano 50 min
Mokhahlelo oa phetoho - Phetoho & Pholiso
- Manonyeletso le ho hlaphoheloa ha mesifa.
- Khutlisa ts'ebetso e tloaelehileng ea litho tsa 'mele le tsamaiso ea pelo.
- Litaelo tsa phepo e nepahetseng kamora peiso.
Leeto la Hao le Qala Mona: Notlolla Monyetla oa Hao oa Ultra
ArduuaMerero ea koetliso ea ultra marathon ke senotlolo sa hau sa ho notlolla bokhoni ba 'nete ka hare ho uena. Haeba u se u itokiselitse ho nka phephetso le ho phahamisa ts'ebetso ea hau ea ultramarathon.
Ho Feta Moralo: Joang Arduua E Fetola Limathi
At Arduua, boitlamo ba rona bo feta ho fana ka merero ea koetliso. Re boetse re fana ka merero ea koetliso ea motho ka mong le Ho Koetlisa Motho remahanya katamelo ea rona ho motho e mong le e mong, ho netefatsa moralo o tsamaellanang le lipheo tsa hau, merabe le boitlamo ba hau. Bakoetlisi ba rona ba sebelisa lintlha tseo ba li fumaneng Arduua Liteko bakeng sa Trail e mathang ho lekanya hantle boemo ba hau ba boikoetliso, motsamao le matla.
Mokhoa oa ho Koetlisa: Ho Shebella ka Morao ho Lipapali
Koetliso ea rona e itšetlehile ka boima ba motho ka mong bo lekantsoeng ka lebelo la ho otla ha pelo, le tsepamiso ea nako ho feta sebaka. Sena se etsa bonnete ba hore lenaneo le leng le le leng le lumellana le litlhoko tsa hau, ho u thusa hore u finyelle lipakane tsa hau kamehla. Linako tsohle tsa ho matha li thehiloe ka nako le lebelo la pelo, li fana ka maikutlo a motho ka mong ho koetliso ea hau.
Koetliso ea Nako ea 'Nete ea ho Ruta ka Thupelo ea ho shebella
Ak'u inahanele oache ea hau ea boikoetliso e u tataisa nakong e 'ngoe le e 'ngoe ea ho matha, e ikamahanya le lebelo la hau le ho netefatsa hore u lula ka har'a libaka tseo u batlang ho otla pelo ka tsona. Mokhoa oa rona o kopanya boiketlo ba koetliso e thehiloeng marang-rang le ho nepahala ha koetliso ea nako ea sebele.
Qala Leeto la Hao la Ultra: Monyetla oa Hao o Letetse
ArduuaMerero ea koetliso ea lebelo la marathone ha se merero feela; ke maeto a fetohang a etselitsoeng uena. Na u itokiselitse ho amohela phephetso? Qala kajeno 'me u bone phetoho e makatsang e u letetseng.
Khetha moralo oa hau
Arduua ba fana ka Meralo ea Koetliso e lokiselitsoeng esale pele ho tloha 5 km - 100 Miles.
100 miles Trail e tsamaisang moralo oa koetliso - Ea qalang, libeke tse 24 - 48
100 miles Trail mathang moralo oa koetliso - Bohareng, 24 - 48 libeke
100 miles Trail e tsamaisang moralo oa koetliso - Tlholisano, libeke tse 24 - 48
Tsela ea 100k, leano la koetliso ea motho ka mong - Ea qalang, libeke tse 24 - 48
Tsela ea 100k, leano la koetliso ea motho ka mong - Bohareng, 24 - libeke tse 48
Tsela ea 100k, leano la koetliso ea motho ka mong - Tlholisano, libeke tse 24 - 48
50 Miles Trail e tsamaisang moralo oa koetliso - Ea qalang, libeke tse 24 - 48
50 Miles Trail e tsamaisang moralo oa koetliso - Bohareng, libeke tse 24 - 48
50 Miles Trail e tsamaisang moralo oa koetliso - Tlholisano, libeke tse 24 - 48
Leano la koetliso la litsela tse 50 - Motho ea qalang, libeke tse 16 - 48
Leano la koetliso la litsela tse 50k - Hare, 16 - libeke tse 48
Leano la koetliso la 50k - Tlholisano, libeke tse 16 - 48
Ikopanye le Arduua Coaching!
Haeba u thahasella Arduua Coaching le ho batla thuso ka koetliso ea hau, ka kopo etela rona leqephe la tepo bakeng sa lintlha tse ling. Bakeng sa lipotso kapa lipotso, ikutloe u lokolohile ho ikopanya le Katinka Nyberg ho katinka.nyberg@arduua.com.
