IZIKHOKELO ZOKUTYA 20-35 KM TRAIL RACE
Lungela usuku lomdyarho kwaye uqalise ukucwangcisa kwaye ulungelelanise isondlo sakho kunye ne-hydration ubuncinci kwiveki enye phambi komdyarho.
Arduua sele iphuhlise izikhokelo eziqhelekileyo zesondlo kunye nokuhanjiswa kwamanzi okumanzi ekufuneka kulandelwe kwiveki enye phambi kweTrail okanye i-Skyrace 20-35 km (iiyure ezi-2-4).
IVEKI yoKhuphiswano:
- Injongo: Yenza i-preload elungileyo ye-carbohydrates kunye ne-hydration ukuze ufike kwiimeko ezilungileyo kakhulu ngosuku lomcimbi.
- Ukulayishwa kwangaphambili kweecarbohydrates kwiziganeko eziza kuhlala ngaphezu kwemizuzu engama-90: Kucetyiswa ukuba ungenise phakathi kwe-7 kunye ne-12 grams ngekhilogram yobunzima ngexesha le-24/48 iiyure ngaphambi kokhuphiswano, kuxhomekeke kumava akho.
NGAPHAMBI ukhuphiswano: (Isidlo sakusasa okanye isidlo sasemini kwiiyure ezi-3 ngaphambi kokhuphiswano)
- Injongo: Gcina amanqanaba afanelekileyo e-hydration kunye namanqanaba afanelekileyo e-muscle glycogen. Umbala womchamo wakho unokuba luphawu olulungileyo lobume bakho be-hydration.
- 2-4 grams carbohydrate nganye kg ubunzima + 0.3 grams protein nganye kg ubunzima (Ex / 1 iqhekeza iziqhamo + 120 gr yesonka okanye okuziinkozo + jam okanye ubusi + iyogathi).
- I-300 ml yesiselo se-isotonic kwi-sips kuze kube sekuqaleni kovavanyo.
- I-caffeine inokuba yinto efanelekileyo yokuncedisa kunye ne-stimulant ethathwe ngendlela elawulwayo kwaye ukuba sele unobungqina bokunyamezela kwakho.
IXESHA ukhuphiswano: Trail Medium 2-4 iiyure
- Ukukhawuleza ukufunxa iijeli zamandla kunye nesiselo sezemidlalo. Phakathi kwe-40-60 grams / iyure ye-carbohydrates icetyiswa ngokuxhomekeke kwisantya kunye nobunzima bomdlali.
- Ngokumalunga nokuququnjelwa, sibeke phambili isiselo sezemidlalo, nangona sinokudityaniswa nokurhabula kwamanzi ngokongeza isixa esifanelekileyo seetyuwa, ikakhulu isodiyam, kwaye ngakumbi ukuba umkhondo wakho uza kuba malunga neeyure ezi-4.
NGAPHAMBILI ukhuphiswano:
- Injongo: Lungiselela ukubuyiswa kwemisipha kwaye uphinde uzalise imisipha kunye ne-glycogen yesibindi. Kufuneka sitye iicarbohydrates ezikumgangatho ophezulu kunye neeproteni. Ukubuyisela amanzi emanzini kunye ne-electrolytes kuya kuba yimfuneko.
- I-1 grams ye-carbohydrate ngekhilogram yobunzima + 0.4 grams yeprotheni ngekhilogram yobunzima.
- Elona xesha lilungileyo liphakathi kwesiqingatha seyure esilandelayo kumlinganiselo oqikelelweyo we-2: 1 (CH / protein).
/ Fernando Armisén, Arduua WeCandelo loQeqesho