IZIKHOKELO ZOKUZONWA KWE-ULTRA-TRAIL RACE
Lungela usuku lomdyarho kwaye uqalise ukucwangcisa kwaye ulungelelanise isondlo sakho kunye ne-hydration ubuncinci kwiveki enye phambi komdyarho.
Arduua iphuhlise izikhokelo eziqhelekileyo zesondlo kunye ne-hydration ekufuneka ilandelwe iveki enye phambi kwe-Ultra-trail okanye i-Ultra Skyrace (> iiyure ze-8.).
IVEKI yokhuphiswano:
- Injongo: Yenza i-preload elungileyo ye-carbohydrates kunye ne-hydration ukuze ufike kwiimeko ezilungileyo kakhulu ngosuku lomcimbi.
- Ukulayishwa kwangaphambili kweecarbohydrates kwimisitho emide: Kuyacetyiswa ukuba ungenise phakathi kwe-7 kunye ne-12 grams ngekhilogram yobunzima ngexesha leeyure ezingama-48 phambi kokhuphiswano, kuxhomekeke kumava akho.
NGAPHAMBI ukhuphiswano: (Isidlo sakusasa okanye sasemini iiyure ezi-2-3 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)
IXESHA ukhuphiswano: Iindlela ezinde
- 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-60-90 grams / iyure ye-carbohydrates icetyiswa ngokuxhomekeke kwisantya, ubunzima bomdlali kunye nokunyamezela ukulinganisa i-carbohydrates eqeqeshiwe.
- Kuyacetyiswa ukuba kutshintshe ukutya okunencasa ezahlukeneyo (okuswiti, okunetyuwa, ...) kunye neentlobo ezahlukeneyo zekhabhohayidrethi zokulinganisa ngcono (iglucose, fructose, ...)
- Kucetyiswa ukudibanisa ukutya okwenene kunye neminye imidlalo efana nemivalo yamandla kunye neegels.
- 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.
- I-caffeine inokuba yinto efanelekileyo yokuncedisa kunye ne-stimulant ethathwe ngendlela elawulwayo kwaye ukuba sele unobungqina bokunyamezela kwakho kwezinye iindawo "ezikhethekileyo" zogqatso.
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 ...
/ Fernando Armisén, Arduua WeCandelo loQeqesho