IZIKHOKELO ZOKUDLA OKUQONDILE KILOMETER
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 kweKilomitha eNgqo nkqo.
IVEKI yokhuphiswano:
- Injongo: Ukufika kwiimeko ezifanelekileyo ze-hydration kunye nesondlo ngosuku lomsitho.
- Akuyomfuneko ukwenza ixesha lokulayishwa kwangaphambili kwe-carbohydrate kuba sisiganeko sexesha elifutshane kwaye i-carbohydrates egcinwe kwisihlunu kunye nesibindi kufuneka yanele ukujongana nokhuphiswano ngeziqinisekiso zamandla.
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 10-15 km okanye VK
- Kwiziganeko ezimfutshane neziqatha ngakumbi njenge-KV okanye umkhondo omfutshane kakhulu omalunga ne-40-60 min, thabatha isiselo sezemidlalo esineekhabhohayidrethi neetyuwa okanye ijeli encinci enamandla efunxa ngokukhawuleza okanye ukuvasa umlomo nje ngalo mdlalo wesiselo kwanele.
- Kwiminyhadala yemizuzu engama-60 ukuya kwengama-75 kucetyiswa ukuba ubheje ngokuthe ngqo kwi-sips yesiselo sezemidlalo kunye nejeli enamandla (15-20 gr) enecarbohydrates kunye necaffeine ukuba uvavanyiwe, inokusebenza ukuxhasa indawo yokugqibela uhlanga.
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