Koetliso ea Marathon ea Ultra: Malebela a 10 a Setsebi a Phahameng a Katleho
Tataiso ea Hao ea Koetliso bakeng sa Phephetso ea Ultimate Ultra Marathon Endurance ka Arduua.
Na u khahliloe ke mohopolo oa ho hatella meeli ea hau, ho hapa litselana tse matsutla, le ho ikakhela ka setotsoana botleng ba tlhaho ka lihora tse ngata? Haeba ho joalo, lebelo la marathone la ultra trail e ka ba papali e phethahetseng bakeng sa hau. Empa ha e le hantle lebelo la marathone la ultra trail ke eng, 'me u ikoetlisa joang bakeng sa mosebetsi o makatsang joalo oa mamello? Ha re ikakhele ka setotsoana lefatšeng la ho matha haholo 'me re senole makunutu a katleho.
Ho utloisisa Ultra Marathons: Trailblazer's Odyssey
Marathone ea ultra marathon ke peiso efe kapa efe ea ho matha e fetang sebaka se tloaelehileng sa marathon sa 26.2 miles (42.195 kilometers). Mabelo ana a tla ka mefuta e fapaneng, ho kenyeletsoa li-trail ultras, ultras road, le track ultras, tse nang le sebaka se tlohang ho 50 kilometers ho feta 100 miles (160 kilometers). Li-marathon tsa Ultra trail li tsebahala haholo ka sebaka sa tsona se thata, maemo a leholimo a sa lebelloang, le phaello e boima ea bophahamo, e leng se etsang hore e be teko ea ho qetela ea ho tiea ha semathi 'meleng le kelellong.
Nka Koetlisa Joang Ultra Trail Marathon?
Ho aha motheo o tiileng ke motheo oa lithupelo tsa ultra trail marathon. Pele u ikakhela ka setotsoana ho li-mileage tse phahameng kapa lithupelo tse matla, ho bohlokoa ho theha motheo o tiileng. Ho Arduua, re etelletsa pele ho aha motheo o tiileng ka keketseho ea butle-butle ea lik'hilomithara, koetliso ea matla le boikoetliso ba ho tsamaea. Sena se tiisa hore 'mele oa hau o itokiselitse hantle ho sebetsana le litlhoko tsa ho matha haholo.
1. Shebana le Bofokoli: Tseba 'me u sebetse holima mefokolo ea hau e itseng hore u be moatlelete ea nang le tsebo. Ebang ke ho sebetsana le ho se leka-lekane le ho se thabise, ho ntlafatsa mesifa e fokolang, ho ntlafatsa mokhoa oa ho matha, ho tseba mekhoa ea tekheniki, kapa ho matlafatsa botsitso ba kelello, bakoetlisi ba rona ba tla hlophisa moralo oa hau oa koetliso ho fihlela litlhoko tsa hau.
2. Tsepamisa maikutlo ho Koetliso ea Matla: Koetliso ea matla ke karolo ea bohlokoa ea ho itokisa ha lebelo la marathon. E thusa ho matlafatsa matla, botsitso le mamello, ho fokotsa kotsi ea kotsi le ho ntlafatsa ts'ebetso ka kakaretso. Ntho e 'ngoe ea bohlokoa haholo mona ke koetliso e khethehileng ea maoto eo hangata limathi li li lebalang.
3. Thibelo ea ho Tsamaea le Kotsi: Ho boloka ho tsamaea le ho lula ka har'a mefuta e sireletsehileng ea ho tsamaea ke habohlokoa bakeng sa thibelo ea kotsi ho koetliso ea ultra-marathon. Bakoetlisi ba rona ba kenyelletsa boikoetliso ba ho sisinyeha le li-stretch tse matla ho ntlafatsa maemo le ho fokotsa kotsi ea likotsi.
4. Haha Mileage Butle-butle: Qala ka mokhoa o tiileng oa ho matha 'me butle-butle u eketse sebaka sa hau sa beke le beke ho lokisa' mele oa hau bakeng sa litlhoko tsa ho matha haholo.
5. Sebetsa libakeng tsohle tsa koetliso: Koetliso ho pholletsa le libaka tse fapaneng tsa ho otla ha pelo e bohlokoa bakeng sa boitokisetso ba marathone e phahameng haholo kaha e thusa ho ntlafatsa bokhoni ba aerobic, mamello le ts'ebetso ka kakaretso.
6. Kenyelletsa Thupelo ea Hill: Kenyelletsa ho pheta-pheta ha maralla le phaello ea bophahamo koetlisong ea hau ho itokisetsa sebaka se thata se nang le phaello e ngata eo hangata u kopanang le eona ho marathone a maholo.
7. Kenyelletsa Methati e Melelele: Rulahanya mabelo a malelele a beke le beke a ntseng a eketseha butle-butle ka nako ho etsisa litlhoko tsa letsatsi la peiso. Mabelo ana a tla thusa ho haha mamello le ho ba le kelello e thata, ho u lokisetsa liphephetso tsa libaka tse phahameng tsa marathone.
8. Cross-Train le Phomolo: Kenyelletsa mesebetsi ea koetliso e fapaneng joalo ka ho palama libaesekele, ho sesa, kapa yoga ho thibela likotsi le ho boloka boikoetliso ka kakaretso. U se ke ua lebala bohlokoa ba ho phomola le ho hlaphoheloa morerong oa hau oa koetliso.
9. Boitokisetso ba Kelello: Ntlafatsa boits'oaro ba kelello ka mekhoa ea ho bona pono, litiisetso tse ntle, le boikoetliso ba kelello ho hlola mathata nakong ea peiso.
10. Phepo: Ithute ka phepo e nepahetseng 'me u itloaetse mekhoa e nepahetseng ea ho futhumatsa mafura ho ntlafatsa ts'ebetso le ho hlaphoheloa.
Arduua: Molekane oa hau ho Katleho ea Marathon ea Ultra
At Arduua, re utloisisa liqholotso le mathata a ikhethang a koetliso bakeng sa marathone a maholo. Ke ka lebaka leo re fanang ka lits'ebeletso tse fapaneng tsa koetliso tse etselitsoeng limathi ka ho khetheha, batho ba chesehelang maemo a holimo, le bahlolisani ba lebelo la leholimo.
Hore na o ikemiselitse ho phethela marathone ea hau ea pele kapa o batla ho ntlafatsa ts'ebetso ea hau mabelong a maemo a holimo, bakoetlisi ba rona ba litsebi ba tla fana ka meralo ea hau ea boikoetliso, maikutlo a lokiselitsoeng, le tšehetso e tsoelang pele ho u thusa ho fihlela lipheo tsa hau.
Ho tloha ho Koetliso ea Motho ho ea ho Elite Coaching, liphutheloana tsa rona tsa koetliso li fana ka limathi tsa maemo ohle le likhetho, ho netefatsa hore u na le tataiso le boiphihlelo boo u bo hlokang hore u atlehe ka letsatsi la lebelo.
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. Merero ea Koetliso ea Marathon ea Ultra: Notlolla Liphiri >>
Ikopanye le Rona!
Bakeng sa tlhaiso-leseling e batsi mabapi le lits'ebeletso tsa rona tsa koetliso le hore na re ka u thusa joang ho itokisetsa marathon ea hau e latelang, etela sebaka sa rona sa marang-rang kapa ikopanye le rona ka kotloloho ho katinka.nyberg@arduua.com.
Hopola, tsela e lebisang katlehong ea marathone ea mantlha e qala ka mohato o le mong. Let Arduua e be motataisi oa hau ha u ntse u le leetong la ho ea boholong litseleng. Arduua Koetliso ea Marang-rang >>