IZIKHOKELO NGESONDLO KWI-MOUNTAIN MARATHON
Lungela usuku lomdyarho kwaye uqalise ukucwangcisa kwaye ulungelelanise isondlo sakho kunye ne-hydration ubuncinci kwiveki enye phambi komdyarho.
Arduua iphuhlise izikhokelo eziqhelekileyo zesondlo kunye nokuhanjiswa kwamanzi okumanzi ekufuneka kulandelwe kwiveki enye phambi koMdyarho weeNtaba, uMzila okanye iSkyrace 35 – 65 km, (4 – 8 iiyure).
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
- I-2-4 grams ye-carbohydrate ngekhilogram nganye yobunzima + 0.3 grams yeprotheyini nganye ngekhilogram yobunzima (Ex / 1 iqhekeza lesiqhamo + 120 gr yesonka okanye i-cereals + 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:
- Injongo: Ukunyamekela i-glycogen deposits ukwenzela ukuba ingabi nanto ngokupheleleyo ngexesha lovavanyo, kunye nokukhuthaza ukubuyiswa kwemisipha ngokutya okanye isiselo, ngaphezu kwe-HC, iqulethe iiprotheni ze-BCAAS.
- Phakathi kwe-50-70 grams / iyure ye-carbohydrates icetyiswa ngokuxhomekeke kwisantya kunye nobunzima bomdlali.
- Kucetyiswa rhoqo kwiiyure ezingama-3-4 ukuthatha into enetyuwa kunye nebha equkethe i-BCAA okanye iprotheni yokutya.
- Ngokumalunga ne-hydration esisiseko, khathalela ukuthathwa kwamanzi kunye nesixa esaneleyo sesodium (iityuwa / i-electrolytes) kunye / okanye udibanise nesiselo sezemidlalo.
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
- Ngexesha lokhuphiswano lweyure ezi-3 ezilandelayo kuyacetyiswa ukuba utye iigram ezingama-30 zodidi oluphezulu lweprotheyini ye-Whey (umzekelo wokubuyisela umva) kunye nokufunxa okukhawulezayo kwecarbohydrates njengobusi, iziqhamo ...
UFernando Armisén, Arduua Umqeqeshi oyintloko