43°24'30.8"N
22°34'24.6"E
3 000 D+
Team Arduua Race Photo

Trail Running Coach OnlineTrail matha - Sky running - Ultra trail

Tseba Mokoetlisi oa Hao oa Trail Running Marang-rang: Merero ea Boikoetliso e tsamaisitsoeng ea Trail le Boikoetliso ba Motho bakeng sa Trail Running, Ultra Trail le Skyrunning.

001 - Litsebi tse tsamaisang litsela

Terene le
Trail matha litsebi

Arduua Trail Running Coaching e tsepamisitse maikutlo ka ho khetheha ho mabelo a litsela, ultra trail le skyrunning. Re hlaolela limathi tse matla, tse lebelo, le tse tšoarellang, re li thusa ho itokisetsa letsatsi la lebelo. Ka ho theha likhokahano le limathi tsa rona, re theha koetliso e ikhethileng ea ho tsamaisa tsela eo u e hlokang ho netefatsa hore u se u itokisitse ka botlalo ka letsatsi la tlholisano.

Katinka Nyberg2 Katinka Nyberg
Ka kopo, ikopanye le 'na bakeng sa potso efe kapa efe
011

Koetliso e Ikemetseng

Merero eohle ea rona ea koetliso e etselitsoe motho ka mong, e etsa hore e be ea ikhethang ho uena. Mokoetlisi oa hau oa mabelo o etsa moralo oa hau ho ipapisitse le lipheo tsa hau, peiso e tlang, le boemo ba 'mele (e hlahlobiloeng Arduua liteko tsa ho qala).

012

Peiso ka Matla a Hao

Ka ho sebelisana 'moho le mokoetlisi oa hau oa ho matha, re tla laola boima ba hau ba koetliso le nako ea nako ho netefatsa hore o maemong a holimo bakeng sa lebelo la hau la A. Tsohle li mabapi le nako!

013

Bakoetlisi ba Litsebi

Likoetliso tsa rona tsa litsebi tsa Trail Running tse tsoang Spain li ipabola ho Trail Running, Skyrunning, le Ultra-Trail. Ba na le lengolo la Bachelor in Physical Activity and Sports Sciences (CAFyD) 'me ba tseba Sepanishe le Senyesemane hantle.

014

Team Arduua

Re sehlopha sa machaba se mathang tseleng se nang le litho tse tsoang lefats'eng lohle. Re ikoetlisa ka Koetliso e tšoanang ea Marang-rang, 'me ka makhetlo a' maloa ka selemo, re bokana mabelong a litsela kapa camps. Rea u amohela ho Sehlopha Arduua.

002—MERAO EA RONA EA HO THUTA
Koetliso ea Kotara
021-1

Koetliso ea Kotara

25 / Khoeli

Bakeng sa limathi tsa trail, ba chesehelang lebelo la Ultra-trail, le bahlolisani ba lebelo la Sky ba nkang sebaka se tlohang ho 5 km ho isa ho 100 miles kapa ho feta, Package ea rona ea Quarterly Coaching Package e fana ka boiphihlelo bo hlophisitsoeng, bo loketseng hantle ho ba khethang libaka tsa koetliso ka kotara.
 
Ka sephutheloana sena, u tla fumana monyetla oa ho fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka bokhabane ka ho sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.
 
Ho feta moo, o tla fumana moralo oa koetliso o ikamahanyang le maemo kotara e 'ngoe le e 'ngoe ho u boloka u le tseleng, hammoho le boitokiso bo khethehileng ba peiso bo etselitsoeng mabelo a hau a bohlokoahali a A.
 
Ho qala mahala: (ea boleng ba li-Euro tse 100), ho kenyeletsoa Build Your Plan haeba u ingolisa pele ho la 31 Hlakubele 2024.

Moralo oa Selemo le Moralo oa Moralo

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso ea peiso eo u e reretsoeng e etselitsoe sebaka sa hau se ikhethileng
  4. Maikutlo le maikutlo ka mor'a peiso
KOTA EA MOTHO MOTHO KA THUTO EA THUTO EA MOTHO

Ka sephutheloana sena, o tla fumana monyetla oa ho fihlella moralo oa koetliso o hlophisitsoeng hantle kotara e 'ngoe le e 'ngoe, o entsoeng ka bokhabane o sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.

Ho ipapisitse le tlhahlobo ea hau ea kotara ea koetliso mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso kotara ka 'ngoe.

TLHOKOMELISO EA KOTELLO EA KOTA LE MAIKUTLO

Mokoetlisi oa hau o etsa tlhahlobo ea koetliso ea Kotara ka hare ho TrainingPeaks app. Nakong ea tlhahlobo ena, mokoetlisi oa hau o hlahlobisisa le ho fana ka maikutlo mabapi le lithupelo tsa hau tse tšoailoeng ka ho khetheha (4-5 ka khoeli) mme o araba lipotso tsa hau ka har'a Tlhahlobo ea Kakaretso ea Kotara TrainingPeaks.

LITHUTO TSA KOETSO TSE SA LING TSA KOTA

Ka sephutheloana sena, u tla natefeloa ke bolokolohi ba lithupelo tse sa lekanyetsoang tse etselitsoeng litlhoko tsa hau tse ikhethileng. Hore na o tsepamisitse maikutlo ho matha, matla, ho sisinyeha, ho ikotlolla, kapa likarolo tse ling tsa mofuta oa koetliso ea hau, mokhoa oa rona o feto-fetohang o u lumella ho rera linako tse ngata kamoo ho hlokahalang.

Ho feta moo, linako tsohle tse mathang li fumaneha habonolo bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se etsa bonnete ba hore o hlomeletsoe ka botlalo bakeng sa katleho, 'me o na le phihlello e bonolo ea boikoetliso ba hau neng kapa neng ha u bo hloka.

TLHOKOMELO MOSEBETSI OA KOTA

Fumana tlhahlobo ea ts'ebetso ea kotara ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

ACCOUNT EA MOTHEO OA MOAtleleLI IN TRAININGPEAKS
  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

Services Additional

Ntlafatsa Boiphihlelo ba Hao ba Koetliso ka li-Session tsa Video tse ikhethileng

Notlolla Bokhoni ba Hao bo Felletseng ka Tataiso e ikhethileng

Ntlafatsa leeto la hau la koetliso ka kopano ea video ea metsotso e 20 le motho a le mong le mokoetlisi oa hau ea inehetseng. Ts'ebeletso ena ea bohlokoahali ea tlatsetso e teng ho tlatselletsa Ngoliso ea hau ea Koetliso ea Marang-rang kapa Leano la Thupelo.

Nakong ea seboka sa hau sa video, u tla ba le monyetla oa ho buisana ka tsoelo-pele ea hau, ho rarolla mathata a itseng, le ho fumana tataiso e ikhethileng ka kotloloho ho tsoa ho mokoetlisi oa hau. Ba ke ke ba fana ka leseli la litsebi feela empa hape ba tla etsa liphetoho tsa nako ea 'nete moralong oa hau oa koetliso, Ho netefatsa hore o lumellana hantle le lipheo le litlhoko tsa hau tse ntseng li tsoela pele.

Price: 50 Yuro

Lefa bakeng sa Seboka sa Hao sa Video >>

Kopa ka: katinka.nyberg@arduua.com



Lokisa Leano la Hao la Thupelo ka Liphetoho tse Tloaelehileng

Lula u le Tseleng ka Liphetoho tsa Leano la Thupelo

Haeba u hloka ho etsa liphetoho moralong oa hau oa koetliso lipakeng tsa litlhahlobo tsa hau tsa kotara, re u koahetse.

melemo e:

  • Ho feto-fetoha ha maemo ho ikamahanya le moralo oa hau oa koetliso ha ho hlokahala
  • Boloka lipheo tsa hau li le maemong 'me u ntlafatse ts'ebetso

thekoLitšenyehelo: 20 Euro

Lefa bakeng sa Liphetoho tsa Leano la Hao la Koetliso >>

Kopa ka: katinka.nyberg@arduua.com

* E hloka Build Your Plan
6N4A5648
021-3

Monthly Coaching

50 / Khoeli

Bakeng sa limathi tsa trail, ba chesehelang mabelo a Ultra-trail, le bahlolisani ba lebelo la Sky ba hapileng sebaka se tlohang ho 5 km ho isa sebakeng se seholo sa limaele tse 100 kapa ho feta, Personal Coaching Monthly sephutheloana se etselitsoe ho fana ka tšehetso e ikhethang ka monthly coaching lintlha tsa ho ama.
 
Ka sephutheloana sena, u tla fumana monyetla oa ho fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka bokhabane ka ho sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.
 
Mokoetlisi oa hau o tla u fa maikutlo a hau nakong ea litlhahlobo tse felletseng tsa khoeli le khoeli. Ho feta moo, u tla fumana moralo oa koetliso o ikamahanyang le maemo khoeli le khoeli ho u boloka u le tseleng, hammoho le boitokisetso bo khethehileng ba peiso bo etselitsoeng mabelo a hau a bohlokoahali a A.
 
Ho qala mahala: (ea boleng ba li-Euro tse 100), ho kenyeletsoa Build Your Plan haeba u ingolisa pele ho la 31 Hlakubele 2024.

Moralo oa Selemo le Moralo oa Moralo

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso ea peiso eo u e reretsoeng e etselitsoe sebaka sa hau se ikhethileng
  4. Maikutlo le maikutlo ka mor'a peiso

MORALO WA KHOETSO EA KHOELI OA MOTHO KA MANG

Ka sephutheloana sena, u tla fumana monyetla oa ho fihlella moralo oa koetliso o hlophisitsoeng hantle khoeli le khoeli, o entsoeng ka bokhabane o sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.

Ho ipapisitse le tlhahlobo ea hau ea khoeli le khoeli ea koetliso mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso khoeli le khoeli.

TLHOKOMELO EA KHOETSO EA KHOELI LE MAIKUTLO

Mokoetlisi oa hau o etsa tlhahlobo ea khoeli le khoeli ea koetliso ka har'a TrainingPeaks app. Nakong ea tlhahlobo ena, mokoetlisi oa hau o sekaseka ka hloko le ho fana ka maikutlo mabapi le lithupelo tsa hau tsa litšupiso tse tšoailoeng ka ho khetheha (4-5 ka khoeli) mme o araba lipotso tsa hau ka har'a Tlhahlobo ea Kakaretso ea Khoeli le Khoeli ka. TrainingPeaks.

LITHUTO TSA THUTO TSA KHOELI

Ka sephutheloana sena, u tla natefeloa ke bolokolohi ba lithupelo tse sa lekanyetsoang tse etselitsoeng litlhoko tsa hau tse ikhethileng. Hore na o tsepamisitse maikutlo ho matha, matla, ho sisinyeha, ho ikotlolla, kapa likarolo tse ling tsa mofuta oa koetliso ea hau, mokhoa oa rona o feto-fetohang o u lumella ho rera linako tse ngata kamoo ho hlokahalang.

Ho feta moo, linako tsohle tse mathang li fumaneha habonolo bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se etsa bonnete ba hore o hlomeletsoe ka botlalo bakeng sa katleho, 'me o na le phihlello e bonolo ea boikoetliso ba hau neng kapa neng ha u bo hloka.

TS'OANELO MOSEBETSI OA KHOELI

Fumana tlhahlobo ea ts'ebetso ea khoeli le khoeli ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

ACCOUNT EA MOTHEO OA MOAtleleLI IN TRAININGPEAKS
  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

Services Additional

Ntlafatsa Boiphihlelo ba Hao ba Koetliso ka li-Session tsa Video tse ikhethileng

Notlolla Bokhoni ba Hao bo Felletseng ka Tataiso e ikhethileng

Ntlafatsa leeto la hau la koetliso ka kopano ea video ea metsotso e 20 le motho a le mong le mokoetlisi oa hau ea inehetseng. Ts'ebeletso ena ea bohlokoahali ea tlatsetso e teng ho tlatselletsa Ngoliso ea hau ea Koetliso ea Marang-rang kapa Leano la Thupelo.

Nakong ea seboka sa hau sa video, u tla ba le monyetla oa ho buisana ka tsoelo-pele ea hau, ho rarolla mathata a itseng, le ho fumana tataiso e ikhethileng ka kotloloho ho tsoa ho mokoetlisi oa hau. Ba ke ke ba fana ka leseli la litsebi feela empa hape ba tla etsa liphetoho tsa nako ea 'nete moralong oa hau oa koetliso, Ho netefatsa hore o lumellana hantle le lipheo le litlhoko tsa hau tse ntseng li tsoela pele.

Theko: 50 Euro

Lefa bakeng sa Seboka sa Hao sa Video >>

Kopa ka: katinka.nyberg@arduua.com



Lokisa Leano la Hao la Thupelo ka Liphetoho tse Tloaelehileng

Lula u le Tseleng ka Liphetoho tsa Leano la Thupelo

Haeba u hloka ho etsa liphetoho moralong oa hau oa koetliso lipakeng tsa litlhahlobo tsa hau tsa kotara, re u koahetse.

melemo e:

  • Ho feto-fetoha ha maemo ho ikamahanya le moralo oa hau oa koetliso ha ho hlokahala
  • Boloka lipheo tsa hau li le maemong 'me u ntlafatse ts'ebetso

Theko: 20 Euro

Lefa bakeng sa Liphetoho tsa Leano la Hao la Koetliso >>

Kopa ka: katinka.nyberg@arduua.com

* E hloka Build Your Plan
241125399_563818307999977_964757172159876007_n
021-2-1

Semi Weekly Coaching

80 / Khoeli

Bakeng sa limathi tse inehetseng tsa trail, ba chesehelang lebelo la Ultra-trail, le baphephetsi ba lebelo la Sky ba itokisetsang ho hapa libaka tse tlohang ho 5 km ho isa ho tse kholo tsa 100 miles kapa ho feta, Semi ea rona. Weekly Coaching Sephutheloana se etselitsoe ho fana ka biweekly coaching tšehetso.
 
Ka sephutheloana sena, u tla fumana monyetla oa ho fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka bokhabane ka ho sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.
 
Mokoetlisi oa hau o tla fana ka maikutlo a motho ka mong nakong ea litlhahlobo tse felletseng tsa koetliso ea beke le beke. U tla boela u be le leano la koetliso le ikamahanyang le maemo ka mor'a beke le beke ho ntlafatsa tsoelo-pele ea hau khafetsa. Ho feta moo, sephutheloana sena se akaretsa boitokiso ba peiso bo hlophisitsoeng hantle bakeng sa mabelo a hau a bohlokoahali a A.
 
Ho qala mahala: (ea boleng ba li-Euro tse 100), ho kenyeletsoa Build Your Plan haeba u ingolisa pele ho la 31 Hlakubele 2024.

Moralo oa Selemo le Moralo oa Moralo

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso ea peiso eo u e reretsoeng e etselitsoe sebaka sa hau se ikhethileng
  4. Maikutlo le maikutlo ka mor'a peiso
BIWEEKLY MOTHO KA MOR'A THUTO EA MOTHO KA MANG

Ka sephutheloana sena, u tla fumana monyetla oa ho fihlella moralo oa koetliso o hlophisitsoeng hantle beke e 'ngoe le e 'ngoe, o entsoeng ka bokhabane o sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.

Ho ipapisitse le maikutlo a hau a beke le beke a lithupelo, mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso beke le beke.

BWEEKLY TLHOKOMELO LE TLHAHISO

Mokoetlisi oa hau o etsa tlhahlobo ea koetliso ea libeke tse peli ka har'a TrainingPeaks app. Nakong ea tlhahlobo ena, mokoetlisi oa hau o sekaseka ka hloko le ho fana ka maikutlo mabapi le lithupelo tsa hau tsa litšupiso tse tšoailoeng ka ho khetheha (2-3 ka beke) mme o araba lipotso tsa hau ka har'a Tlhahlobo ea Kakaretso ea BiWeekly ka. TrainingPeaks.


Lithuto tse sa lekanyetsoang tsa Koetliso

Ka sephutheloana sena, u tla natefeloa ke bolokolohi ba lithupelo tse sa lekanyetsoang tse etselitsoeng litlhoko tsa hau tse ikhethileng. Hore na o tsepamisitse maikutlo ho matha, matla, ho sisinyeha, ho ikotlolla, kapa likarolo tse ling tsa mofuta oa koetliso ea hau, mokhoa oa rona o feto-fetohang o u lumella ho rera linako tse ngata kamoo ho hlokahalang.

Ho feta moo, linako tsohle tse mathang li fumaneha habonolo bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se etsa bonnete ba hore o hlomeletsoe ka botlalo bakeng sa katleho, 'me o na le phihlello e bonolo ea boikoetliso ba hau neng kapa neng ha u bo hloka.

TS'OANELO MOSEBETSI OA KHOELI

Fumana tlhahlobo ea ts'ebetso ea khoeli le khoeli ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

ACCOUNT EA MOTHEO OA MOAtleleLI IN TRAININGPEAKS
  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

Services Additional

Ntlafatsa Boiphihlelo ba Hao ba Koetliso ka li-Session tsa Video tse ikhethileng

Notlolla Bokhoni ba Hao bo Felletseng ka Tataiso e ikhethileng

Ntlafatsa leeto la hau la koetliso ka kopano ea video ea metsotso e 20 le motho a le mong le mokoetlisi oa hau ea inehetseng. Ts'ebeletso ena ea bohlokoahali ea tlatsetso e teng ho tlatselletsa Ngoliso ea hau ea Koetliso ea Marang-rang kapa Leano la Thupelo.

Nakong ea seboka sa hau sa video, u tla ba le monyetla oa ho buisana ka tsoelo-pele ea hau, ho rarolla mathata a itseng, le ho fumana tataiso e ikhethileng ka kotloloho ho tsoa ho mokoetlisi oa hau. Ba ke ke ba fana ka leseli la litsebi feela empa hape ba tla etsa liphetoho tsa nako ea 'nete moralong oa hau oa koetliso, Ho netefatsa hore o lumellana hantle le lipheo le litlhoko tsa hau tse ntseng li tsoela pele.

Theko: 50 Euro

Lefa bakeng sa Seboka sa Hao sa Video >>

Kopa ka: katinka.nyberg@arduua.com



Lokisa Leano la Hao la Thupelo ka Liphetoho tse Tloaelehileng

Lula u le Tseleng ka Liphetoho tsa Leano la Thupelo

Haeba u hloka ho etsa liphetoho moralong oa hau oa koetliso lipakeng tsa litlhahlobo tsa hau tsa beke le beke tse peli, re u koahetse.

melemo e:

  • Ho feto-fetoha ha maemo ho ikamahanya le moralo oa hau oa koetliso ha ho hlokahala
  • Boloka lipheo tsa hau li le maemong 'me u ntlafatse ts'ebetso

Theko: 20 Euro

Lefa bakeng sa Liphetoho tsa Leano la Hao la Koetliso >>

Kopa ka: katinka.nyberg@arduua.com

* E hloka Build Your Plan
00David-Garcia (1)
021-2

Weekly Coaching

100 / Khoeli

Bakeng sa limathi tse inehetseng, ba chesehelang lebelo la Ultra-trail, le baphephetsi ba lebelo la Sky ba itokiselitseng ho hapa libaka tse tlohang ho 5 km ho isa ho tse kholo tsa 100 miles kapa ho feta. Weekly Coaching Sephutheloana se etselitsoe ho fana ka tse ikhethang weekly coaching tšehetso.
 
Ka sephutheloana sena, u tla fumana monyetla oa ho fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka bokhabane ka ho sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.
 
Mokoetlisi oa hau o tla fana ka maikutlo a hau nakong ea litlhahlobo tse felletseng tsa beke le beke. Hape u tla ba le moralo oa koetliso o ikamahanyang le maemo beke le beke ho ntlafatsa tsoelo-pele ea hau khafetsa. Ho feta moo, sephutheloana sena se akaretsa boitokiso ba peiso bo hlophisitsoeng hantle bakeng sa mabelo a hau a bohlokoahali a A.
 
Ho qala mahala: (ea boleng ba li-Euro tse 100), ho kenyeletsoa Build Your Plan haeba u ingolisa pele ho la 31 Hlakubele 2024.

Moralo oa Selemo le Moralo oa Moralo

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso ea peiso eo u e reretsoeng e etselitsoe sebaka sa hau se ikhethileng
  4. Maikutlo le maikutlo ka mor'a peiso
BEKE LE BEKE MOTHO KA MOR'A MOTHO KA THUTO EA THUTO

Ka sephutheloana sena, u tla fumana monyetla oa ho fihlella moralo oa koetliso o hlophisitsoeng hantle beke e 'ngoe le e 'ngoe, o entsoeng ka bokhabane o sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.

Ho ipapisitse le tlhahlobo ea hau ea beke le beke ea koetliso mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso beke le beke.

TLHOKOMELISO EA THUTO EA BEKE LE BEKE LE MAIKUTLO

Mokoetlisi oa hau o etsa tlhahlobo ea koetliso ea beke le beke ho TrainingPeaks app. Nakong ea tlhahlobo ena, mokoetlisi oa hau o sekaseka le ho fana ka maikutlo mabapi le linako tsohle tsa hau tsa koetliso mme o araba lipotso tsa hau ka har'a Kakaretso ea Beke le Kakaretso. TrainingPeaks.


Lithuto tse sa lekanyetsoang tsa Beke le Litlhahlobo

Ka sephutheloana sena, u tla rua molemo ho moralo o se nang moeli le tlhahlobo e tebileng ea lithupelo tsa hau tsa beke le beke. Mokhoa oa rona o felletseng o akaretsa likarolo tse fapaneng tsa koetliso ea hau, ho kenyelletsa ho matha, matla, ho tsamaea, ho otlolla, le tse ling.

Bakeng sa boiketlo bo eketsehileng, linako tsohle tse tsamaisang li ka fumaneha bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se netefatsa hore o itokiselitse katleho ka botlalo, 'me o khona ho fumana boikoetliso ba hau habonolo neng kapa neng ha o bo hloka. Lula u le kaholimo ho lipheo tsa hau tsa boikoetliso ka tataiso ea litsebi le tšehetso e ikhethileng..

TS'OANELO MOSEBETSI OA KHOELI

Fumana tlhahlobo ea ts'ebetso ea khoeli le khoeli ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

ACCOUNT EA MOTHEO OA MOAtleleLI IN TRAININGPEAKS
  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

Services Additional

Ntlafatsa Boiphihlelo ba Hao ba Koetliso ka li-Session tsa Video tse ikhethileng

Notlolla Bokhoni ba Hao bo Felletseng ka Tataiso e ikhethileng

Ntlafatsa leeto la hau la koetliso ka kopano ea video ea metsotso e 20 le motho a le mong le mokoetlisi oa hau ea inehetseng. Ts'ebeletso ena ea bohlokoahali ea tlatsetso e teng ho tlatselletsa Ngoliso ea hau ea Koetliso ea Marang-rang kapa Leano la Thupelo.

Nakong ea seboka sa hau sa video, u tla ba le monyetla oa ho buisana ka tsoelo-pele ea hau, ho rarolla mathata a itseng, le ho fumana tataiso e ikhethileng ka kotloloho ho tsoa ho mokoetlisi oa hau. Ba ke ke ba fana ka leseli la litsebi feela empa hape ba tla etsa liphetoho tsa nako ea 'nete moralong oa hau oa koetliso, Ho netefatsa hore o lumellana hantle le lipheo le litlhoko tsa hau tse ntseng li tsoela pele.

Theko: 50 Euro

Lefa bakeng sa Seboka sa Hao sa Video >>

Kopa ka: katinka.nyberg@arduua.com



Lokisa Leano la Hao la Thupelo ka Liphetoho tse Tloaelehileng

Lula u le Tseleng ka Liphetoho tsa Leano la Thupelo

Haeba u hloka ho etsa litokiso moralong oa hau oa koetliso lipakeng tsa litlhahlobo tsa hau tsa beke le beke, re u koahetse.

melemo e:

  • Ho feto-fetoha ha maemo ho ikamahanya le moralo oa hau oa koetliso ha ho hlokahala
  • Boloka lipheo tsa hau li le maemong 'me u ntlafatse ts'ebetso

Theko: 20 Euro

Lefa bakeng sa Liphetoho tsa Leano la Hao la Koetliso >>

Kopa ka: katinka.nyberg@arduua.com

* E hloka Build Your Plan
6N4A2613-2048x1365xx
022-2

Race Coaching

150 / Khoeli

Bakeng sa limathi tse nang le tlholisano e matla tse ikemiselitseng ho atleha mabelong a Trail, Ultra-trails, kapa Sky peisong e nkang sebaka sa lik'hilomithara tse 5 ho isa ho limaele tse 100 kapa ho feta. Race Coaching Sephutheloana ke khetho ea mantlha, e fanang ka tšehetso ea maemo a holimo le boiphihlelo.
 
Ka sephutheloana sena, u tla fumana monyetla oa ho fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka bokhabane ka ho sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.
 
Natefeloa ke maikutlo a motho ka mong ho tsoa ho mokoetlisi oa hau beke e 'ngoe le e 'ngoe nakong ea litlhahlobo tse felletseng tsa koetliso, ho netefatsa hore u lula tseleng le ho ikamahanya le liphephetso tse ncha ka moralo o mocha le o hlophisitsoeng oa koetliso o fanoang beke le beke.
 
Empa ho na le ho hongata ho sephutheloana sena. E fetela ka nqane ho metheo, e fana ka boitokisetso ba mabelo bo hlophisitsoeng hantle bakeng sa mabelo ohle a hau a A. Ka ho hlokomela bohlokoa ba puisano e tsoelang pele, re kenyelletsa mohala oa khoeli le khoeli oa video le mokoetlisi oa hau. Sena se thusa lipuisano tsa nako ea nnete mabapi le tsoelo-pele ea hau, se rarolla mathata, 'me se etsa liphetoho tsa bohlokoa moralong oa hau oa koetliso.
 
Ho qala mahala: (ea boleng ba li-Euro tse 100), ho kenyeletsoa Build Your Plan haeba u ingolisa pele ho la 31 Hlakubele 2024.

Moralo oa Selemo le Moralo oa Moralo, o Tsoetse Pele

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona tse tsoetseng pele li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso e tsoetseng pele, e lebisitsoeng ho peiso e etselitsoeng morabe oa hau o itseng
  4. Tlhahlobo e tebileng ea peiso, maikutlo a morao-rao, le maikutlo
BEKE LE BEKE MOTHO KA MOR'A MOTHO KA THUTO EA THUTO

Ka sephutheloana sena, u tla fumana monyetla oa ho fihlella moralo oa koetliso o hlophisitsoeng hantle beke e 'ngoe le e 'ngoe, o entsoeng ka bokhabane o sebelisa Build Your Plan, e ipapisitse le lipheo le bokhoni ba hau bo ikhethang.

Ho ipapisitse le tlhahlobo ea hau ea beke le beke ea koetliso mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso beke le beke.

TLHOKOMELISO EA THUTO EA BEKE LE BEKE LE MAIKUTLO

Mokoetlisi oa hau o etsa tlhahlobo ea koetliso ea beke le beke ho TrainingPeaks app. Nakong ea tlhahlobo ena, mokoetlisi oa hau o sekaseka le ho fana ka maikutlo mabapi le linako tsohle tsa hau tsa koetliso mme o araba lipotso tsa hau ka har'a Kakaretso ea Beke le Kakaretso. TrainingPeaks.

Lithuto tse sa lekanyetsoang tsa Beke le Litlhahlobo

Ka sephutheloana sena, u tla rua molemo ho moralo o se nang moeli le tlhahlobo e tebileng ea lithupelo tsa hau tsa beke le beke. Mokhoa oa rona o felletseng o akaretsa likarolo tse fapaneng tsa koetliso ea hau, ho kenyelletsa ho matha, matla, ho tsamaea, ho otlolla, le tse ling.

Bakeng sa boiketlo bo eketsehileng, linako tsohle tse tsamaisang li ka fumaneha bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se netefatsa hore o itokiselitse katleho ka botlalo, 'me o khona ho fumana boikoetliso ba hau habonolo neng kapa neng ha o bo hloka. Lula u le kaholimo ho lipheo tsa hau tsa boikoetliso ka tataiso ea litsebi le tšehetso e ikhethileng..

TS'OANELO MOSEBETSI OA KHOELI

Fumana tlhahlobo ea ts'ebetso ea khoeli le khoeli ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

Stryd Power-based Coaching

Ka har'a sephutheloana sena, u fumana monyetla oa ho fumana koetliso le koetliso e thehiloeng ho Stryd Power. Re sebelisa li-watts ho lekanya hantle ts'ebetso ea hau ea ts'ebetso le moruo, ho fana ka lintlha tsa nako ea 'nete mabapi le boima ba hau ba koetliso.

PREMIUM ACCOUNT IN LIHLOOHO TSA THUTO
  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
  8. Latela Ntlafatso ea Hao ea Boiketlo
  9. Kenya Lintlha, Likhopotso le Lintlafatso
  10. Sehahi sa Boikoetliso ba ho Hula le ho theola
  11. Latela Litšebetso tsa Hao tse Phahameng ka ho Fetisisa
  12. Rera Boikoetliso ba Bokamoso
  13. Sekhahla sa Pelo, Lebelo le Matla
  14. Kakaretso ea Boikoetliso ba Beke le Beke
  15. Theha Lilaebrari tse ngata tsa Boikoetliso
  16. Fetola Boikoetliso ba Hao bo Phethiloeng
  17. Batla le ho Filter Workouts

SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

KHOELI KHOELI VIDEO THUTO

Lula u le haufi le mokoetlisi oa hau ka liboka tsa khoeli le khoeli tsa video, 'me metsotso e 20 e kenyellelitsoe lenaneong ka leng. Nakong ea mananeo ana, le tla buisana ka tsoelo-pele ea hau ea koetliso le ho e hokahanya le lipakane tsa hau.

Ho fumana tšehetso ka Imeile le WhatsApp

Ka har'a sephutheloana sena u na le monyetla oa ho fumana tšehetso ea E-mail & WhatsApp, haeba u na le lipotso tse potlakileng tse ke keng tsa ema ho fihlela tlhahlobo ea kakaretso ea beke le beke.

* E hloka Build Your Plan
Alessandro Rostagno 3
023-1

Elite Coaching

250 / Khoeli

E etselitsoe feela batho ba nang le litabatabelo tsa maemo a holimo kapa ba seng ba ntse ba le maemong a phahameng, "Elite Coaching"Sephutheloana ke mohlala oa koetliso ea motho ka mong.
 
Haeba u moatlelete ea habileng ho fihla sehlohlolong sa tšebetso peisong efe kapa efe ea Trail, Ultra-trail, kapa Sky e tlohang lik'hilomithara tse 5 ho isa ho limaele tse 100 kapa ho feta, sephutheloana sena se etselitsoe uena ka ho khetheha.
 
le "Elite Coaching," o tla fumana leano la koetliso le etselitsoeng motho ka hloko, le entsoeng ka makhethe Build Your Plan, ho netefatsa hore e lumellana hantle le lipheo le bokhoni ba hau ba maemo a holimo.
 
U tla thabela monyetla oa ho fumana maikutlo a hau ho tsoa ho mokoetlisi oa hau beke e 'ngoe le e 'ngoe, ho u boloka u le tseleng e tsoelang pele ea ntlafatso. Lula u le ka pele ho tlholisano 'me u ikamahanye le liphephetso tse ncha ka leano le lecha la koetliso le hlophisitsoeng beke le beke.
 
Empa ha se moo bokhabane bo fellang teng. Sephutheloana sena se felletseng se ea holimo le ho feta, se fana ka boitokiso ba peiso e hlophisitsoeng hantle bakeng sa mabelo ohle a hau a A. Re utloisisa bohlokoa ba puisano e sa khaotseng, ke ka hona re kenyelletsang mohala oa video oa beke le beke le mokoetlisi oa hau. Pitso ena e u lumella ho buisana ka tsoelo-pele ea hau, ho rarolla mathata afe kapa afe, le ho hlophisa moralo oa hau oa koetliso ka tšebelisano.
 

TLHOKOMELISO EA LITHUTO TSA BEKE LE BEKE LE MAIKUTLO HABELI KA BEKE

Mokoetlisi oa hau o etsa tlhahlobo ea koetliso ea beke le beke ka Kakaretso ea beke le beke ho TrainingPeaks app, 'me oa arabela, o araba maikutlo a hau habeli ka beke.


LERATO LA HO THUTOA BEKE LE BEKE

Ho ipapisitse le tlhahlobo ea hau ea beke le beke ea koetliso mokoetlisi oa hau o tla u fa moralo o mocha oa boikoetliso beke le beke.


Lithuto tse sa lekanyetsoang tsa Beke le Litlhahlobo

Ka sephutheloana sena, u tla rua molemo ho moralo o se nang moeli le tlhahlobo e tebileng ea lithupelo tsa hau tsa beke le beke. Mokhoa oa rona o felletseng o akaretsa likarolo tse fapaneng tsa koetliso ea hau, ho kenyelletsa ho matha, matla, ho tsamaea, ho otlolla, le tse ling.

Bakeng sa boiketlo bo eketsehileng, linako tsohle tse tsamaisang li ka fumaneha bakeng sa ho khoasolla oacheng ea hau ea koetliso. Sena se netefatsa hore o itokiselitse katleho ka botlalo, 'me o khona ho fumana boikoetliso ba hau habonolo neng kapa neng ha o bo hloka. Lula u le kaholimo ho lipheo tsa hau tsa boikoetliso ka tataiso ea litsebi le tšehetso e ikhethileng..

TS'OANELO MOSEBETSI OA KHOELI

Fumana tlhahlobo ea ts'ebetso ea khoeli le khoeli ho latela tsoelo-pele ea hau ho fihlela lipheo tsa hau. Nakong ea mananeo ana, re tla lekola boemo ba hau ba 'mele ka kakaretso, re lekola chate ea hau ea boikoetliso e bonts'ang boemo ba hau ba boikoetliso, mokhathala le sebopeho. Mokoetlisi oa hau o tla fana ka maikutlo a bohlokoa mabapi le matšoao ana a bohlokoa. Boikoetliso, mokhathala, le sebopeho ke lintlha tsa bohlokoa tseo re li behang leihlo ho netefatsa hore u se u le malala-a-laotsoe. Ho latela maikutlo a hau le boemo ba hau ba koetliso, re tla etsa liphetoho tse hlokahalang le tsoelo-pele moralong oa hau oa koetliso.

Moralo oa Selemo le Moralo oa Moralo, o Tsoetse Pele

Ho netefatsa hore o fihla sehlohlolong sa sebopeho sa hau ka letsatsi la peiso, mokoetlisi oa rona o tla etsa moralo o felletseng oa selemo o kenyelletsang kemiso ea hau ea mabelo le mekhahlelo e fapaneng ea koetliso. Re arola mabelo a hau ka liketsahalo tsa A, B, le C, re hlophisa koetliso ea hau ka nepo.

Bakeng sa lebelo le leng le le leng la A, litšebeletso tsa rona tse tsoetseng pele li kenyelletsa:

  1. Ho hlophisa nako le ho rala mabelo ka hloko, ho netefatsa hore o fihla sehlohlolong ka nako e nepahetseng
  2. Tataiso e felletseng ea phepo e nepahetseng bakeng sa peiso ea pele ho peiso, nakong ea ketsahalo, le kamora peiso
  3. Keletso e tsoetseng pele, e lebisitsoeng ho peiso e etselitsoeng morabe oa hau o itseng
  4. Tlhahlobo e tebileng ea peiso, maikutlo a morao-rao, le maikutlo
Stryd Power-based Coaching

Ka har'a sephutheloana sena, u fumana monyetla oa ho fumana koetliso le koetliso e thehiloeng ho Stryd Power. Re sebelisa li-watts ho lekanya hantle ts'ebetso ea hau ea ts'ebetso le moruo, ho fana ka lintlha tsa nako ea 'nete mabapi le boima ba hau ba koetliso.

PREMIUM ACCOUNT IN TRAININGPEAKS

  1. Kenya Boikoetliso ho tsoa ho Lisebelisoa le Lisebelisoa tse fetang 100 tsa Fitness
  2. 'Mapa oa Boikoetliso ba Hao
  3. Kakaretso e Felletseng ea Boikoetliso
  4. Ipehele Lipakane 'me U Kenye Liketsahalo
  5. Likhopotso tsa Boikoetliso ba Letsatsi le Letsatsi
  6. E Tsamaellana le Merero ea Lithuto tse likete
  7. Sebetsa le Mokoetlisi
  8. Latela Ntlafatso ea Hao ea Boiketlo
  9. Kenya Lintlha, Likhopotso le Lintlafatso
  10. Sehahi sa Boikoetliso ba ho Hula le ho theola
  11. Latela Litšebetso tsa Hao tse Phahameng ka ho Fetisisa
  12. Rera Boikoetliso ba Bokamoso
  13. Sekhahla sa Pelo, Lebelo le Matla
  14. Kakaretso ea Boikoetliso ba Beke le Beke
  15. Theha Lilaebrari tse ngata tsa Boikoetliso
  16. Fetola Boikoetliso ba Hao bo Phethiloeng
  17. Batla le ho Filter Workouts
SEBOKA SA VIDEO SE KHABANE

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

LITHUTO TSA BEKE VIDEO COACH

Lula u le haufi le mokoetlisi oa hau ka liboka tsa video tsa beke le beke, 'me metsotso e 20 e kenyellelitsoe lenaneong ka leng. Nakong ea mananeo ana, le tla buisana ka tsoelo-pele ea hau ea koetliso le ho e hokahanya le lipakane tsa hau.

Ho fumana tšehetso ka Imeile le WhatsApp

Ka har'a sephutheloana sena u na le monyetla oa ho fumana tšehetso ea E-mail & WhatsApp, haeba u na le lipotso tse potlakileng tse ke keng tsa ema ho fihlela tlhahlobo ea kakaretso ea beke le beke.

* E hloka Build Your Plan
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024

Build Your Plan

100

Koetliso e Lokisitsoeng ho tloha Ground Up
At Arduua, rona Build Your Plan morero o na le morero o le mong: ho theha moralo oa koetliso o etselitsoeng uena ka 100%. Morero ona o entsoe ho ipapisitse le lipheo tsa hau tse ikhethang, boemo ba 'mele ba hajoale, le boteng ba koetliso.
Mong le e mong Arduua Coaching Morero o qala ka Build Your Plan, e lateloe ke kopano ea pele ea video le mokoetlisi oa hau ea inehetseng. Karolo ena ea bohlokoa e etselitsoe ho etsa bonnete ba hore re theha leano la koetliso le sebetsang ka ho fetesisa le etselitsoeng uena u le mong.
Ho fihlela sena, re hlahlobisisa litabatabelo tsa hau, liphihlelo tsa nako e fetileng, boemo ba 'mele, mme haholo-holo, boitsebiso ba hau ka bomong. Ts'ebetso ena e akaretsang e kenyelletsa lipuisano tse tebileng, lipotso tse lebisitsoeng ho tsona, le litlhahlobo tse nepahetseng. Litlhahlobo tsena li akaretsa likarolo tse fapaneng, tse kenyelletsang liteko tsa ho sebetsa, tlhahlobo e phethahetseng ea ho sebetsa, le litekolo tsa pele tsa motsamao oa hau, matla, botsitso le botsitso.
Mokhoa oa rona o akaretsang o re fa matla a ho theha moralo oa koetliso o tsamaellanang hantle le litlhoko tsa hau tse ikhethileng, ho theha motheo oa katleho ea tsela ea hau.

Seboka sa Pele sa Video

Kopano e le 'ngoe ea pele ea video le mokoetlisi oa hau e kenyellelitsoe ho Build Your Plan beke e qalang. Seboka sena se beha sethala sa katleho ea hau mme se netefatsa hore boiphihlelo ba hau ba koetliso bo lumellana le lipheo le litabatabelo tsa hau tse ikhethang. Nakong ena ea metsotso e 20, o tla ikopanya le mokoetlisi oa hau ho:

1. Hlalosa Tsela ea Hao ea Katleho

  • Arolelana phatlalatso ea hau ea bophelo bo botle, boemo ba boikoetliso, lipheo, litabatabelo le mabelo a tlang.
  • Buisanang ka litabatabelo tsa hau le seo u ikemiselitseng ho se fihlela ka koetliso ea rona.

2. Iketsetse Bekeng ea Hao ea Pele ea Teko

  • Hlahloba liphetho tsa liteko tsa hau tsa pele, u fane ka lintlha tsa motheo tsa leeto la hau la koetliso.
  • Hlalosa matla le libaka tsa ntlafatso, ho netefatsa mokhoa o hlophisitsoeng.

3. Tsamaisa Mokhoa oa Hao oa Koetliso

  • Fumana kutloisiso e batsi ea mokhoa oa koetliso.
  • Lekola lintlha tsa ho ikopanya le mekhoa ea puisano le mokoetlisi oa hau.

Kopano ena hangata e etsahala qetellong ea beke ea hau ea ho qala ka mor'a ho qeta liteko tsa hau kapa nakong ea libeke tse 3 tsa pele tsa koetliso, ho itšetlehile ka boteng ba hau le boteng ba mokoetlisi oa hau. Ke mohato oa bohlokoa ho rala boiphihlelo ba boikoetliso bo lumellanang le litlhoko le litabatabelo tsa hau tse ikhethang.

Ha re qale leeto lena hammoho!

MAEMO A THUTO, LIPELETSO LE PHATALATSO EA BOPHELO

U tla hloka ho tlatsa foromo e kenyeletsang phatlalatso ea bophelo bo botle ba hau, boemo ba koetliso, lipakane, litabatabelo le mabelo a reriloeng.

ARDUUA LITEKO MATHAKO

Re entse tlhahlobo e khethehileng ea ho matha bakeng sa limathi tsa rona moo u mathang ka lerapo la sefuba le oache ea boikoetliso. Ho tsoa ho sena re ka theha libaka tsa hau tsa pulse le boemo ba ho matha. Re tla etsa tlhahlobo e le 'ngoe e bonolo ho theha moeli oa hau oa aerobic, le teko e le 'ngoe e thata ho theha moeli oa hau oa anaerobic.

ARDUUA LITEKO TSA HO TSAMAEA, MATLA, HO TSAMAEA LE HO LEKELETSO

tsena liteko e tla re fa tlhahisoleseding e tobileng ea ho tsamaea, ho leka-lekanya le matla a ho koetlisoa nakong ea lenaneo la hau la koetliso e le ho etsa maemo a molemo ka ho fetisisa bakeng sa mokhoa o sebetsang oa ho matha.

MOKHOA OA MATHAKO

Re etsa tlhahlobo ea mahlale e ipapisitseng le livideo tseo u re romellang tsona.

THULAGANYO YA NGWAGA, TLHOKOMELISO YA PEISO LE HO PHAHAMA KA NAKO

Ho ipapisitse le boemo ba hau ba 'mele, lipheo le liphetho tsa liteko mokoetlisi oa hau o tla u etsetsa moralo oa hau oa selemo Trainingpeaks. Morero o tla kenyelletsa mabelo a hau kaofela a A, B le C ho kenyelletsa le lipheo tsa hau, le mekhahlelo ea hau ea boikoetliso.

Leanong la hau la koetliso re fumana moroalo o nepahetseng oa boikoetliso molemong oa ho etsa bonnete ba hore o maemong a matle ka ho fetisisa matsatsing a lebelo.

004 - Bakoetlisi

Kopana le Bakoetlisi

Bakoetlisi ba rona ba Litsebi ba tsoang Spain ba ipabola ho Trail Running, Ultra-trail, le Skyrunning. Ba na le lengolo la Bachelor in Physical Activity and Sports Sciences (CAFyD). Bakoetlisi ba rona ba tseba Sepanishe le Senyesemane hantle, ba netefatsa puisano e sebetsang ho tšehetsa leeto la hau.

VideoCapture_20220701-175910xxyy

Fernando Armisén

Trail Running Coach / Head Coach at Arduua
Mokoetlisi oa hlooho, Arduua
Mokoetlisi ea tsoang Spain, ea ikhethang ho Trail Running, Skyrunning, le Ultra-trail.
E thehiloe Zaragoza, seterekeng sa Aragon, Spain.
Ho bua Sepanishe le Senyesemane hantle.
O na le Bachelor's degree in Physical Activity and Sports Sciences (CAFyD).
O na le setifikeiti sa setsebi sa Trail Running Coach se tsoang Univesithing ea UDIMA ea Madrid.
E ipapisitse le phepo e nepahetseng e sebelisoang ho trail running (IEWG).
Mokoetlisi oa boemo bo holimo oa ho matha lipapali a netefalitsoeng ke TrainingPeaksUnivesithi ea UDIMA.

Fernando ke mang?

Fernando ke Trailrunner le Mokoetlisi ea chesehang ea tsoang Spain ea nang le kamano e tebileng ea lithaba 'me a atleha libakeng tsa lipapali tsa tlhaho. Ke mokoetlisi oa botho ea sebetsanang le Trail Running, Ultra-trail, le Skyrunning. Tsebo ea hae e mabapi le ho lokisa limathi tsa litselana bakeng sa libaka tse fapaneng, ho tloha lik'hilomithara tse otlolohileng ho ea ho lithaba tse phahameng le tse holimo.

Fernando o tla nthusa joang?

As Arduua's Head Coach, Fernando o nka karolo ea bohlokoa ho theha le ho netefatsa boleng ba lits'ebeletso tsa rona tsa koetliso. O sebetsa e le e mong oa bakoetlisi ba rona ba nang le boiphihlelo mme o ikarabella haholo ho okamela Arduua Khatelo-pele ea sehlopha sa Elite le litlhoko tsa koetliso.

IMG-20220629-WA0008xx

David Garcia

Trail Running Coach ka Arduua
mokoetlisi, Arduua
Mokoetlisi ea tsoang Spain, ea ikhethang ho Trail Running, Skyrunning, le Ultra-trail.
E thehiloe Madrid, e bohareng ba Spain.
Ho bua Sepanishe le Senyesemane hantle.
O na le Bachelor's degree in Physical Activity and Sports Sciences (CAFyD).
O na le Setifikeiti sa Setsebi sa Mokoetlisi ea Running ho tsoa Univesithing ea UDIMA ea Madrid.
O na le diploma ea univesithi e ikhethang ho Trail Running ho tsoa Univesithing ea Vitoria e Madrid.
Mokoetlisi oa boemo bo holimo oa ho matha lipapali a netefalitsoeng ke TrainingPeaks/Univesithing ea UDIMA, e nang le tsebo ea koetliso e thehiloeng ho matla.
TrainingPeaks/Univesithing ea UDIMA, e nang le tsebo ea koetliso e thehiloeng ho matla.
Mokoetlisi ea sebetsang ka matla Stryd.

Davida ke mang?

David ke Trailrunner ea chesehang le Mokoetlisi ea tsoang Spain ea fumanang matšeliso lithabeng. Ka boinehelo bo matla mosebetsing oa hae, David ke mokoetlisi oa botho ea sebetsanang le Trail Running, Ultra-trail, le Skyrunning. O tsepamisitse maikutlo tabeng ea ho lokisetsa limathi bakeng sa libaka tse fapa-fapaneng tsa libaka, ho tloha lik'hilomithara tse otlolohileng ho ea ho lithaba tse phahameng le tse holimo-limo.

Davida o tla nthusa joang?

Bokhoni ba David ba ho koetlisa bo tloha ho ba qalang ho ea ho batho ba maemo a holimo, bo thusa limathi ho fihlela sepheo sa tsona sa bohlokoa sa sehla. O eme le uena leetong lohle la hau, a fana ka tataiso, tšehetso e sa thekeseleng, le khothatso ea ho sutumelletsa meeli ea hau le tsoelo-pele ho ea pele.