IZIKHOKELO NGEZONDLO UMdyarho OMFUTSHANE
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 kweTrail okanye i-Skyrace 12-20-35 km (90 - 120 min).
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-10 grams ngekhilogram yobunzima ngexesha leeyure ze-24 ngaphambi kovavanyo, 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: Umzila omfutshane 12-20 km
- Injongo: Qaphela iivenkile ze-glycogen ukuze zingabi nanto ngokupheleleyo ngexesha lokhuphiswano.
- Ukukhawuleza ukufunxa iijeli zamandla kunye nesiselo sezemidlalo. Phakathi kwe-30-50 grams / iyure ye-carbohydrates icetyiswa ngokuxhomekeke kwisantya kunye nobunzima bomdlali.
- Ngokubhekiselele kwi-hydration, beka kuqala isiselo sezemidlalo, nangona sinokudibaniswa kunye ne-sips yamanzi ngokufaka isixa esifanelekileyo seetyuwa, ngakumbi isodium.
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