"ZONE ZERO" Kwi-Ultra Distance Runner
Owona mceli mngeni mkhulu kwimbaleki ye-ultra trail kukukwazi ukuhamba kakuhle ezintabeni, ngeyona nqanaba lisezantsi lomzamo, ukuze ukwazi ukuhlala kugqatso olude lwe-trail, i-100 Miles plus…
Emva kweminyaka emininzi yoqeqesho lweembaleki zomgama omde, umqeqeshi wethu uFernando uqokelele amava amnandi kule ndawo, kwaye kule post yebhlog uya kukuxelela ngezinto ezintsha ezifunyenweyo malunga ne "Zone Zero".
Ibhlog nguFernando Armisén, Arduua Umqeqeshi oyintloko...
Owona mceli mngeni mkhulu, ukuba awungowona mkhulu, kuqeqesho lwembaleki yomgama omde okanye omde kakhulu kukuphuhlisa isakhono sakhe se-cardiovascular aerobic ukuya kwephezulu ukuze ikwazi ukubaleka ezintabeni ngesantya esiphantsi kakhulu kwaye Eyona nto iphantsi yoxinzelelo olunokubakho kokubini ngokwasemzimbeni nangomatshini, okuya kuvumela imbaleki ukuba igcine eli nqanaba lenzame iiyure ezininzi inqanda ukudinwa kwentliziyo, i-metabolic kunye ne-arthro muscular ebandakanya ukuqina okuphezulu.
Inyaniso kukuba lo mceli mngeni mkhulu uvakala njengamava amahle ngendlela yohambo lobomi olonwabisayo ngexesha lenkqubo yoqeqesho enombono wexesha elide, kodwa akulula ukuvavanya okanye ukulinganisa ukuba siphuhliswe njani na lo mandla okhokho wokuhamba. kude...
Ngaba uyazi ukuba siphuhliswe njani isakhono sakho somthambo kolu hambo lukhulu?
Ngaba uyakwazi ukubaleka okanye uhambe ngesantya esisezantsi kakhulu kunomda we-aerobic?
Ngaliphi isantya?
…. le yeminye yemibuzo endifuna iimpendulo kuyo xa ndiqala ukusebenza nembaleki entsha kolu hlobo.
Ukudinwa, iqabane elihambahambayo elingenakuhlukaniswa, ngandlela thile liyasibambisa kwaye kufuneka siphile nalo, kodwa kunokusitshabalalisa...
Ixesha elithile ngoku, kwaye ndineminyaka ethile yamava ekuqeqesheni iimbaleki zomgama omde kakhulu, bendicinga ngesidingo sokudala inkalo entsha yomsebenzi kuqeqesho lwaba badlali bathatha ukhuphiswano olude kakhulu. Ezi ziimbaleki ezinqabileyo ngokwenene nezikhethekileyo ezijonge intsebenzo kuqeqesho olwahluke ngokupheleleyo kulo naluphi na olunye uhlobo lokubaleka kwentaba: ukubaleka komgama omde.
Uqeqesho olulungiselelwe ngokupheleleyo ngumntu ongumntu ophezulu, izinto ezininzi kwaye ngaphezu kwayo yonke into entsonkothileyo, into enika umdla nengaziwayo, ukudinwa, ehlasela imbaleki kungekuphela nje kwinqanaba lomzimba kodwa nakwinqanaba lehlabathi kwaye nangendlela ehlala ithatha isigqibo. inqanaba ngokwasengqondweni.
Ndiwuchazile lo mda mtsha okanye ummandla wokuqina woqeqesho njengendawo “enguziro” kwaye imbono kukuba izalisekisa imimandla yoqeqesho emi-5 endihlala ndisebenza ngayo neembaleki zeentaba (iZowuni 1-2 ikakhulu i-aerobic, imimandla ye-3-4 yemimandla yetempo phakathi ithresholds kunye ne-zone 5 anaerobic). Lo mmandla mtsha wokuqina uya kusinceda ukuba sivavanye kwaye silinganise ukuba siphuhliswe kangakanani na amandla omdlali we-aerobic kunye nokuba ungakanani umthamo onokuthi akwazi ukuwuthatha kugxininiso lwakhe oluthile ngexesha loqeqesho lwale mingeni mikhulu.
Ke ngoko iya kuba ngummandla ongaphantsi komgangatho wokuqala we-physiological threshold (aerobic) oya kugubungela uluhlu lwamandla phakathi kwe-70 kunye ne-90% ye-aerobic threshold. Uluhlu lwamandla apho ingaveliswanga i-lactate kuphela (eqala ukuveliswa kwinqanaba le-aerobic threshold intensity), kodwa ke ngoko ukugcina inqanaba lenzame kuya kuxhomekeka ngokupheleleyo kwiindlela ze-aerobic ekuveliseni amandla, okt amafutha kunye neecarbohydrates njengamafutha ubukho be-oxygen.
Ummandla wokuqina apho i-cardiac muscle, ngokuqhelekileyo sele ikhathele, isebenza kwi-frequency encinci kakhulu kodwa kufuneka ivumele umdlali oqeqeshiweyo ukuba ahambe kwaye aqhubeke eqhubela phambili ngesantya esihle kukhuphiswano lwakhe.
Lo mmandla we-zero uya kusinceda ukuba sibandakanye kwaye silinganise hayi kuphela uqeqesho olukhethekileyo kukhuphiswano okanye imiceli mngeni ephambili kodwa kunye nomthamo omkhulu kulo lonke ixesha lomdlalo hayi nje ngokubaleka kodwa nangoqeqesho olunqamlezayo kunye namandla kunye nokwahluka kunye nokuhambelana. imisebenzi yembaleki yemihla ngemihla yobomi.
Kulo lonke ixesha lonyaka kuya kufuneka senze inkqubela phambili enkulu kubuchule bokushukuma kunye nokuvelisa umthamo kule zowuni zero ukuze sifumane abantu abanobuchule obuphezulu abakwaziyo ukujamelana nempilo kunye nentsebenzo engcono kwiihambo ezide zolu qeqesho lwezemidlalo.
Izinto eziphambili zembaleki ye-ultra-distance: impilo, amandla kunye nesondlo.
Kwinqanaba le-metabolism, njengoko sitshilo, sijongene nohlobo lwe-aerobic yokuvelisa amandla, ipesenti enkulu evela kwi-oxidation yamafutha, loo vimba esinokuyiqwalasela "engenasiphelo" kumzimba womntu ophilileyo. Kodwa apho kufuneka sithathele ingqalelo uthotho lwezinto ezihambelanayo eziya kuba sisiseko sophuhliso olupheleleyo lwesi sikhundla: amanqanaba okushukuma kunye namandla omdlali, ukufezekisa ukuguquguquka okuhle kwemetabolism esekwe kwisondlo esilungileyo kunye nezikhokelo zokuhambisa amanzi kunye noqeqesho olupheleleyo. amathumbu … izikhokelo ezithi kunye noqeqesho olusulungekileyo lwentliziyo ebonisa ukubaluleka kwalombono wexesha elide wokwakha imbaleki elungileyo yomgama omde kunye nokongeza iminyaka yoqeqesho kunye namava okuthintela ukwenzakala ukuze sikhule kwaye siphuhlise onke amandla esinawo ngaphakathi kwethu. Kungenxa yesi sizathu, phakathi kwezinye, ukuba lo mdlalo umele indlela yokuphila epheleleyo kwabo bakwiphulo lokufuna ukusebenza kwaye bayakonwabela naxa sele bekhulile.
Isiqulatho esisinyanzelo soqeqesho lomgama omde…nantoni na iya kuphuhlisa unyamezelo ukuya ekudinweni.
Kodwa sinokuzilungiselela njani iimbaleki kwimisitho elolu hlobo? Le yikhithi yombuzo…. kwaye ngokuqinisekileyo akukho lula.
Into yokuqala, njengoko besitshilo ngaphambili, kukufumana iimbaleki kwimpilo entle, ngaphandle kokulimala kunye nokuba ngubani oza kukhula unyaka nonyaka kwihlabathi liphela ngokubhekiselele kumava, amandla athile kunye nomthamo woqeqesho kunye nokhuphiswano, ekusenokwenzeka ukuba lolona lubalaseleyo. inxalenye entsonkothileyo kunye neyona yenza isihluzo esikhulu kunye neembaleki ezinqabileyo. Nje ukuba sidlulile esi sigaba sokuqala (esinokuthi sithetha ngamaxesha amaninzi okanye iminyaka yoqeqesho) kuya kufika inqanaba elithile eliya kuba nengqiqo ukuba lidlule kwezo zangaphambili kwaye apho ngoku ukuba indawo engu-zero inokuthatha konke ukubaluleka kwayo uqeqesho.
Apha, iiseshoni zoqeqesho kunye neemeko ezilawulwayo zangaphambi kokukhathala okanye ukuqeqeshwa ngokulula okuthatha ngokupheleleyo umdlali ngaphandle kwendawo yakhe yokuthuthuzela kwinqanaba elinye okanye ngaphezulu kuya kuba kukuncoma kakhulu. Izicwangciso ezidityanisiweyo ngokwesondlo, isayikholoji, iishedyuli zoqeqesho kunye ne-frequency-periodization-iintlobo zoqeqesho ... nantoni na iya kufumana ezo meko "zokulawulwa" ngokomzimba kunye / okanye kwengqondo kwangaphambili kunye nokuba "ukungonwabi" kwembaleki eqhelekileyo yolu hlobo. yomngeni. Oku akuyonto intsha, iseluqeqesho lokumelana nokudinwa kwaye sinethemba lokwenza inkqubela phambili kweli xesha lonyaka ekuqondeni nasekuyihlalutyeni.
Zeziphi izicwangciso ozisebenzisayo ukuqeqesha ukuxhathisa ukudinwa?
Ngaba uyayazi/unyamezele icala elimnyama lokubaleka umgama omde? Ngubani ongazange ajamelane nokuqhekeka kunye nokungakwazi ukunyusa ukuqina okanye ukuhamba ngexesha lokhuphiswano?
Ngaba kunokwenzeka ukuba uziqeqeshe ukuze ulungelelanise ngakumbi ezi meko okanye kwanokufumanisa nokubuyisela umva imeko enjalo ngokukhawuleza kangangoko kunokwenzeka?
/ Fernando Armisén, Arduua WeCandelo loQeqesho
Funda kabanzi Indlela esiziqeqesha ngayo? kwaye i Arduua indlela yoqeqesho, kwaye ukuba unomdla wokuthatha inxaxheba kuqeqesho lwethu nceda ujonge Arduua Coaching Izicwangciso >>.