Ndifuna nje Ukubaleka
Impilo kunye nokusebenza zihamba kunye, kwaye enye yeengxaki ezinkulu kwimbaleki ye-ultra-trail kukulawula kakuhle kunye nesondlo, kunye nokugcina ulungelelwaniso oluhle phakathi koqeqesho, ukulala, isondlo, umsebenzi kunye nobomi ngokubanzi.
USylwia Kaczmarek, Iqela Arduua Imbaleki, ibikunye nathi ngoku ukusukela ngo-2020, kwaye kule sizini izakuba yeyethu Arduua Unozakuzaku eNorway, ekhulisa ubukho bethu basekuhlaleni, esasaza uvuyo lokubaleka ezintabeni.
U-Sylwia wayenemingeni yangaphambili enoxinzelelo oluninzi emsebenzini, isondlo kunye namanqanaba asezantsi entsimbi kunye nokunqongophala kwamandla.
Kolu dliwano ndlebe noSylwia uya kufunda ngakumbi malunga nendlela awayilungisa ngayo imeko yakhe, malunga nokutya kwakhe okutsha, kunye nendlela yakhe entsha yokuphila…
- Kunyaka ophelileyo wayenoxinzelelo kakhulu emsebenzini. Bendingenawo amandla, kwaye nentsimbi encinci ixesha elininzi. Bendicinga ngezinto endizibeke kwindawo yokuqala ndaza ndafikelela kwizigqibo ezithile malunga nento endifuna ukuyikhupha ebomini.
Ndagqiba ekubeni nditshintshe umsebenzi onzima, kwaye ndilumke ngakumbi malunga nesondlo kunye nempilo yam ngokubanzi.
Ngoku, uxinzelelo lomsebenzi wam wangaphambili luphelile kwaye ndiyakwazi ukulala ngcono kwaye ngoko ke ndiqeqeshe ngcono, kwaye ndiyaqonda ngoku ukuba yintoni impembelelo enkulu yoxinzelelo emzimbeni wam nasengqondweni.
Ndiyavuya ngotshintsho endilwenzileyo, kwaye andizisoli nangomzuzu omnye ngesigqibo endasenzayo ngokuya kwinkampani encinci.
Ndiqale ukutya kwam entsha ekupheleni kuka January
Ndaqhagamshelana nengcali yezondlo zezemidlalo kuba ndandisoloko ndinengxaki ye-iron. Ndandifuna ngokwenene ukomelela.
Kude kube kudala ndikhumbula inokuba yi-anemia okanye i-hemoglobin ephantsi okanye i-iron.
Yayilukhetho lobulumko kuba ndiza kuthabatha uhambo olude kwiiHimalaya (iikhilomitha ezili-130) ekupheleni kweMars. Ndizobuya emva kwenyanga enye.
Eyona ndawo iphakamileyo endiya kufika kuyo yinkampu yeMount Everest Base.
Ukuba kwindawo ephakamileyo, i-iron ibaluleke kakhulu.
Andifuni ukuba neengxaki zokuphefumla ezifanayo njengoko ndandineminyaka emi-5 edlulileyo xa ndandinyuka iKilimanjaro.
Ndandidinwe kakhulu kwaye ndiphelelwe ngamanzi.
Ekugqibeleni ndabanjwa sisifo se-altitude kwaye andakwazi ukutya. Bendifa isiqaqa.
Ndandiwazi umda wam womzimba kwaye ngelinye ixesha ndathi…. ndiyabuya umva..
Ndavuma kum ukuba andizukwazi ukwenza ulwandiso lokugqibela olungaphezu kwama-5000 ukuphakama.
Ugqirha wam wezondlo uvela ePoland kwaye ungumdlali wezemidlalo kunye nesondlo seklinikhi.
Ukhokela iqela lesizwe labasetyhini bebhola ekhatywayo kwaye naye uyimbaleki kwindawo yokukhwela ibhayisekile entabeni.
Uye wadlan’ indlebe nam.
Injongo yam kukuva kamnandi, ndibe neziphumo zegazi ezilungileyo namandla emzimbeni wam
Ndazise i-vitamin B, D, i-selenium, i-iron kunye ne-collagen kunye ne-probiotics ekudleni kwam ukuze kufakwe ngcono.
Ndisela i-beetroot sourdough kunye ne-beetroot yasekhaya, i-carrot kunye nejusi ye-apile.
Ngenyanga yokuqala ukutya kwam kwafikelela kwi-3000 kcal ngosuku. Yaba ngumothuko omkhulu kum, kwaye Ibingathi iphindwe kabini kunaleyo bendiyityile ngaphambili.
Emva kweveki, ndaqala ukukhumbula iintsimbi zam zokutya. Ukutya kunencasa kakhulu kwaye kunokulinganisela. Kukho ukutya okuziinkozo, inyama, intlanzi, iziqhamo, kunye nemifuno emininzi. Ukutya kukutya oku-5 ngosuku.
Ndiqala ngesidlo sakusasa ngo-6.30 - 7.00 am kwaye ndigqibe ngesidlo sangokuhlwa malunga ne-7.00 pm. Isidlo sasemini kunye nesidlo sangokuhlwa ikakhulu ziiprotheyini kunye neecarbohydrates emva kokuzilolonga.
Inyanga yesibini yokutya i-2500 kcal kunye nezidlo ezi-5. Ndiqaphele ukuphucuka ekusebenzeni. Isantya esingcono sokubaleka kwizowuni 1 kunye no-2, kwaye andidinwa ngexesha le tempo yokubaleka umz.
Ndiyawuva umzimba wam uyasebenza
Emva kweeveki ezingaphantsi kwe-7 kwisidlo ndiziva utshintsho olungcono. Umzimba usebenza ngcono ngexesha lokuzilolonga kwaye andiziva ndidinwe ngendlela ebendikade ndisebenza ngayo.
Ndingenza i-12-13 km ngexesha lokubaleka okulula kunye nokuhamba kakuhle.
Xa ndibheka emva, ndiyabona ukuba benditye kancinci, kwaye umzimba ubungachacha kakuhle. Ukutya kunye namandla abalulekile kuqeqesho lwethu olusebenzayo.
Ndiphila ubomi obusebenzayo kwaye ndiqeqeshe amaxesha angama-6-7 ngeveki.
Ndikwanayo ne-creatine ekutyeni kwam, kodwa ndiyisebenzisa ngononophelo. Iidosi ezincinci emva kokusebenza nzima kakhulu. I-Creatine inokugcina amanzi emzimbeni, ngoko ndilumkile.
Ubunzima bumi ngxi; nangona kunjalo, umzimba uyatshintsha.
Ndinamandla amakhulu kunye namandla.
Andiziva ndilambile, andityi.
Ndoneliseke kakhulu, ndiyakonwabela ukutya
Kutshanje, bendisebenzisa indlela entsha yokuzonwabisa kum - iibhafu ezibandayo. Ukuhlamba rhoqo kuyawenza lukhuni umzimba. Ukungakhuseleki kunye nokunyamezela okubandayo kunyuka ngokubonakalayo, inkqubo ye-cardiovascular system iphucula kwaye izicubu ze-muscle ziqala ukusebenza ngcono ngokunyusa ukuqina kunye noxinzelelo. Ukongezelela, iibhafu ezibandayo zinciphisa ukuvuvukala kwendawo kunye ne-micro-innjuries.
Sijonge imiceli mngeni emitsha kunye neeadventures
Kweli xesha lonyaka ndiceba ukwenza imidyarho yeentaba ezi-3 – 42-48 K. Kwaye mhlawumbi umdyarho omfutshane omfutshane phakathi.
Kungekudala ndiza kuba nekhefu lenyanga enye ekusebenzeni kwaye ndiza kwenza iiveki ezintathu zokuhamba okumangalisayo kwii-Himalayas. Ndiza kuba noqeqesho lwamandla olongezelelweyo ngenxa yebhegi enomthwalo omalunga ne-13 kg.
Ndinomdla wokwazi malunga nokuqhelaniswa komzimba nokuphakama, ukuqhelaniswa kwaye ekugqibeleni ube emva kokubuya ekupheleni kuka-Epreli.
Phakathi kwezinye izinto, kwindawo ephakamileyo, ukuveliswa kweerythropoietin, idlala elikhuthaza umongo wamathambo ukuvelisa iiseli ezibomvu zegazi. Umxholo we-oksijini womoya nawo uyancipha, ubangela ukuba iinkqubo ze-nervous kunye ne-endocrine zikhulise ukuveliswa kweeseli ezibomvu zegazi, ezithi nazo zijongene nokuthutha ngokukhawuleza kwe-oksijini kwiiseli.
Ndiyakholelwa ukuba ukudinwa kuya kundivumela ukuba ndiqalise kugqatso lokuqala Askøy på langs /37.5 K sele nge-8 kaMeyi.
Lofoten Ultra Trail 3th kaJuni,48K,D+ 2500
Madeira Skyrace 17th kaJuni, 42 K, D + 3000
Stranda Eco Trail/Golden Trail Series 5th ka-Agasti, 48K,D+ 1700
Indibaniselwano yokuba nomqeqeshi omkhulu obalekayo uFernando Armisén, ngubani Arduua's Head Coach, kunye nengcaphephe ehoye isondlo sam, ndiyakholwa iya kuba yindibaniselwano enkulu.
Ndishukunyiselwa ukubaleka kakhulu yaye kangangethuba elide kangangoko ndinako, ngoxa ndisempilweni entle nolwaneliseko lobomi.
Ndiyazisola ngokusebenzisa ingcali yezondlo kade kangaka. Kodwa, ndisezandleni ezilungileyo 🙂
Ngoku yonke into iphezulu, kwaye ndinamathuba amahle oqeqesho kwiintaba ezintle zaseNorway.
Ndijonge phambili ukudibana neqela lonke eMadeira Skyrace ngoJuni 2023 🙂
/ Sylwia Kaczmarek, Iqela Arduua Iimbaleki
Ibhlog nguKatinka Nyberg, Arduua
Funda kabanzi Arduua Coaching kwaye Indlela esiziqeqesha ngayo..