Izicwangciso zoQeqesho lwe-Ultra Marathon: Ukuvula iiMfihlo
Fumana iimfihlo ngasemva ArduuaIziCwangciso zoQeqesho lwe-Ultra Marathon, kuquka indlela yethu yokusebenza kunye nemizekelo ebambekayo evela “kwiSicwangciso soQeqesho se-Ultra Marathon iiMayile ezili-100 – eziPhakathi” ukuphakamisa uhambo lwakho loqeqesho.
Ukuqalisa i-100-mile ultramarathon ngumngeni omkhulu ofuna okungaphezulu nje kokunyamezela ngokomzimba; ifuna indlela yobuchule, ecwangciswe kakuhle, neqeqeshekileyo. Nge Arduua, Siyaziqonda iimfuno ezizodwa zokuqhuba umzila, ngakumbi kwindawo ye-ultramarathons. Yiyo loo nto siye sayila ngobunono iSicwangciso soQeqesho se-Ultra Marathon yeeMiyile ezili-100 ukuxhobisa iimbaleki ezinjengawe ukuba zoyise lo msebenzi ungaqhelekanga.
Uhambo oluya kwi-100 Miles luqala nge-50k, 50 yeemayile kunye ne-100k
Ukukrwaqula ArduuaIziCwangciso zoQeqesho lwe-Ultra Marathon:
At Arduua, Senze ngobuchule izicwangciso zoqeqesho lwe-ultramarathon ezithatha iiveki ezili-16 ukuya kwezingama-48, zibonelela ngoqeqesho olugcinwe ngononophelo veki nganye, oluquka amandla, ukushukuma, kunye nemithambo yokuguquguquka. Ezi zicwangciso zikude kwizisombululo eziqhelekileyo zobukhulu obunye; zilungiselelwe ngokukodwa iimbaleki zomzila zamanqanaba ahlukeneyo amava, ngeenjongo zokungancedi kuphela ukugqiba kodwa nokubanakho ukugqwesa kwiqela lakho lobudala. Izicwangciso zethu ze-ultra marathon zijongene nemigama eyahlukeneyo (i-50k, i-50 yeemayile, i-100k, kunye ne-100 yeemayile) kunye namanqanaba (Osaqalayo / oPhakathi / oKhuphisanayo), ukuqinisekisa ukuba kukho isicwangciso esifanelekileyo sayo yonke i-ultramarathoner enqwenelayo.
Yintoni eyenza ukuba iziCwangciso zethu zibe ziZodwa:
- IziGaba ezimiselweyo zoQeqesho: Izicwangciso zethu zohlulwe ngokwezigaba ezithile zoqeqesho, ngasinye sijolise kwimiba eyahlukeneyo ebalulekileyo kwimpumelelo ye-ultramarathon.
- Indlela epheleleyo: Sikholelwa kwindlela epheleleyo yoqeqesho, ukugubungela ukubaleka, amandla, ukushukuma, kunye nokolula. Yonke iseshoni icwangciswe ngokucokisekileyo kwaye idityaniswe neyakho Trainingpeaks akhawunti yokufikelela lula kunye nokulandela umkhondo.
- Ngaphaya komgama: Ixesha kunye nobunzulu: Ngokungafaniyo nezicwangciso zemveli ezijolise kuphela kumgama, iiseshini zethu zokubaleka zisekwe kwixesha. Ubunzulu bulinganiswa ngokubetha kwentliziyo, ukuqinisekisa ukuba uqeqesho lwakho luhambelana namandla akho kunye nenkqubela phambili.
Izigaba zityhiliwe:
- ISigaba soQeqesho ngokuBanzi, iXesha leSiseko: Yakha isiseko esomeleleyo, ukujongana nobuthathaka kunye nokuphucula imeko yomzimba jikelele.
- ISigaba soQeqesho ngokuBanzi, iXesha elithile: Kujongwe imida ye-aerobic kunye ne-anaerobic, egxile ekwandiseni amandla kunye nokusebenza.
- Inqanaba loKhuphiswano, uKhuphiswano lwaPhambi: Lungisa uqeqesho lwakho kukhuphiswano olunzulu, isantya, kunye nemiba eyongezelelweyo efana nomhlaba, isondlo kunye nezixhobo. Kweli nqanaba sonyusa umthamo!
- Inqanaba loKhuphiswano, ukuTapering + Ukhuphiswano: Fikelela kusuku lomdyarho ngokomelela, inkuthazo, kunye namanqanaba amandla, ngokulandela izikhokelo zesondlo ukuze usebenze ngokugqibeleleyo.
- Isigaba soTshintsho-Utshintsho kunye noBuyiselo: Beka phambili ukubuyiswa kokubambisana kunye nemisipha, ukubuyisela umzimba wakho ekusebenzeni okuqhelekileyo.
Indlela Esiziqeqesha ngayo: Iimfihlelo Zityhiliwe
Imingeni ngokwasemzimbeni:
- Amandla asisiseko: Kubalulekile kwimpumelelo, izicwangciso zethu ziquka uqeqesho lwamandla ekujoliswe kulo ukuze ugqibezele umgca wokugqibela.
- Amandla e-Eccentric: Lungiselela izihlunu zakho kunye namalungu akho kwiimfuno ezizodwa zokubaleka ezantsi.
- Unyamezelo: Londoloza amandla kumgama omde ngokugcina ummandla we-pulse ephantsi.
UbuGcisa kwezobuGcisa:
- Ukushukuma kunye nokuba bhetyebhetye: Khangela iindawo zobugcisa ngokulula ngokushukuma okuthe ngqo kunye nokuziqhelanisa nokuguquguquka.
- Ii-Speed Drills: Yandisa i-agility yakho kumhlaba ocela umngeni.
- IPlyometrics: Lola ukusabela kwakho ngoqeqesho oluqhumayo.
Ukomelela Ngengqondo:
- Isiyalo: Hlakulela ingqondo eqeqeshekileyo ukuze uhlale ugxile kwiinjongo zakho.
- Isizathu: Gcina amehlo akho ebhasoni ukuze uhlale unomdla kulo lonke uhambo lwakho lwe-ultramarathon.
- Ukusinda ngethuku: Hlala uphaphile kwiindawo ezinomngeni, naxa ukudinwa kuqala.
Umzekelo Isicwangciso soQeqesho seeMayile ezili-100 esiPhakathi kwiiveki ezingama-44
ISigaba soQeqesho ngokuBanzi, iXesha leSiseko (iinyanga ezi-1-3)
- Ukuphuculwa ngokubanzi kwimeko yomzimba.
- Sebenza kwi-Weaknesses (Ekuhambeni kunye namandla).
- Ukulungelelaniswa kokwakheka komzimba/uphuculo (uqeqesho kunye nesondlo).
- Amandla esiseko ngokubanzi.
- Ukuqeqeshwa kwezakhiwo ze-ankle zonyawo.
Umzekelo weveki 2.)
UMvulo: Uqeqesho olulula lomnqamlezo 50 min, Iiplanga / CORE 12 min
ULwesibini: Ukuphumla
ULwesithathu: I-Pyramidial run 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, Yolula 15 min
ULwesine: Uqeqesho lwamandla asebenzayo 45 min
ULwesihlanu: Ukuphumla
UMgqibelo: Baleka ngokukhululekileyo kwindawo enenduli i-50 min, amandla okushukuma kweenyawo 20 min
ICawe: Ukubaleka lula 40 min
ISigaba soQeqesho ngokuBanzi, iXesha elithile (iinyanga ezi-1-3)
- Uqeqesho lwemigangatho (aerobic/anaerobic).
- Uqeqesho lwe-VO2 max.
- Lungisa i-volyme yoqeqesho kwiinjongo kunye nembali yembaleki.
- Amandla aphezulu omzimba asezantsi, i-CORE, kunye nokusebenza okucacileyo.
Umzekelo weveki 21.)
UMvulo: Uqeqesho olulula lokuwela i-50 min, ukuzinza kwe-Ankle ukuhamba kwe-30 min
ULwesibini: IFartleck2-2-2- + 15 Tempo 52 min, Yolula 15 min
ULwesithathu: Isiseko samandla 50 min
ULwesine: I-VO2-max block ye-25 min 53 min
ULwesihlanu: Ukuphumla
UMgqibelo: Umzila ohamba ixesha elide lokunyuka kwe-120 min
ICawe: Ukubaleka lula 60-70 min
Isigaba soKhuphiswano, uKhuphiswano lwaPhambi (iiveki ezi-4-6)
- Amandla okhuphiswano loqeqesho kunye nesantya.
- Ukuqeqesha ezinye iinkcukacha zokhuphiswano (umhlaba, isondlo, izixhobo).
- Ukubamba amanqanaba amandla kunye ne-plyometrics.
Umzekelo weveki 38.)
UMvulo: Umzila olula 60-70 min, amandla aphezulu (Izibonda eziqhuba umzila) 25 min
ULwesibini: I-Aerobic tempo enzulu 50-60 min, yolula i-15 min
ULwesithathu: Uqeqesho lwePlyometric 30 min, Ukuvakalisa amandla 15 min
ULwesine: Ukuqhuba kakuhle 50-60 min
ULwesihlanu: Ukuphumla
UMgqibelo: Umkhondo ubaleka iinduli ezinde + umkhondo we-aerobic 4 iiyure, Yolula i-15 min
ICawe: Uqeqesho olulula lomnqamlezo 50 min
Umzekelo weveki 42.)
UMvulo: Umzila olula 70-80 min
ULwesibini: I-Aerobic enzulu ye-tempo 60-70 min zone 2, yolula i-15 min
ULwesithathu: Uqeqesho olusebenzayo 45 min
ULwesine: Ukuqhuba kakuhle 60 min
ULwesihlanu: Ukuphumla
UMgqibelo: Uvavanyo luqhutywe ngezondlo kunye nezixhobo ze-6 iiyure, Yolula i-15 min
ICawe: Uqeqesho olulula lomnqamlezo 50 min
Isigaba soKhuphiswano, ukuTapering + uKhuphiswano (iiveki ezi-1-2)
- Lungisa ivolumu kunye nokuqina ngexesha lokucofa.
- Fikelela kusuku lomdyarho ngencopho yokomelela, inkuthazo, amandla apheleleyo, amanqanaba kunye nobume bempilo.
- Izikhokelo zesondlo, ngaphambi nangexesha logqatso.
Umzekelo weveki 44.)
UMvulo: Umzila olula we-40-50 min, ukuhamba kwe-Hip 15 min
ULwesibini: I-Aerobic tempo enzulu 50-60 min, yolula i-15 min
ULwesithathu: Ukuhamba ngokulula / Ukugijima i-60 min
ULwesine: Ukuphumla
ULwesihlanu: USUKU LOMdyarho I-100 MILES (zifudumeze phambi kogqatso)
UMgqibelo: Umkhondo ubaleka iinduli ezinde + umkhondo we-aerobic 4 iiyure, Yolula i-15 min
ICawe: Uqeqesho olulula lomnqamlezo 50 min
Inqanaba loTshintsho-Utshintsho kunye noBuyiselo
- Amalungu kunye nokubuyiswa kwemisipha.
- Ukubuyisela ukusebenza rhoqo kwamalungu omzimba kunye nenkqubo ye-cardiovascular system.
- Izikhokelo zesondlo emva kogqatso.
Uhambo lwakho luqala Apha: Vula i-Ultra Potential yakho
ArduuaIzicwangciso zoqeqesho lomdyarho weembaleki zisisitshixo sakho ekuvuleni amandla okwenyani ngaphakathi kuwe. Ukuba ukulungele ukuthatha umngeni kwaye uphakamise ukusebenza kwakho kwe-ultramarathon.
Ngaphaya Kwesicwangciso: Njani Arduua Utshintsha Iimbaleki
At Arduua, ukuzibophelela kwethu kudlulela ngaphaya kokubonelela ngezicwangciso zoqeqesho. Sikwabonelela ngezicwangciso zoqeqesho lomntu ngamnye kunye Ukuziqeqesha silungelelanise indlela yethu kumntu ngamnye, siqinisekisa isicwangciso esihambelana neenjongo zakho, iintlanga, kunye nokuzinikela kwakho. Abaqeqeshi bethu basebenzisa ulwazi abalufumene kubo Arduua Uvavanyo lweTrail ebalekayo ukulinganisa ngokuchanekileyo isiseko sokuqina kwenqanaba, ukushukuma, kunye namandla.
Indlela yoQeqesho: Ukukroba emva kweSigcawu
Uqeqesho lwethu lusekelwe kumthwalo woqeqesho lobuqu olulinganiswa ngokubaleka kwentliziyo, kunye nokugxila kubude bomgama. Oku kuqinisekisa ukuba yonke iseshoni ilungelelaniswe neemfuno zakho, kukunceda ukuba ufezekise iinjongo zakho ngokuqhubekayo. Zonke iiseshini zokubaleka zisekwe kwixesha kunye nesantya sentliziyo-zilawulwa, zibonelela ngochuku olulolwakho kuqeqesho lwakho.
Ixesha lokwenyani loQeqesho ngoQeqesho ngoQeqesho
Khawufane ucinge iwotshi yakho yoqeqesho ikukhokela kwiseshini nganye yokubaleka, uqhelana nesantya sakho kwaye uqinisekisa ukuba uhlala ngaphakathi kweendawo ekujoliswe kuzo zokubetha kwentliziyo. Indlela yethu idibanisa ukulungelelaniswa koqeqesho olusekelwe kwi-intanethi kunye nokuchaneka koqeqesho lwexesha langempela.
Qalisa kuhambo lwakho lwe-Ultra: Ithuba lakho lilindile
ArduuaIzicwangciso zoqeqesho lomdyarho wokugqibela ayizozicwangciso nje; ziihambo eziguqulayo ezilungiselelwe wena. Ngaba ukulungele ukwamkela umngeni? Qalisa namhlanje kwaye ubone utshintsho olumangalisayo olulindele wena.
Khetha iSicwangciso sakho
Arduua babonelela ngeZicwangciso zoQeqesho ezilungiselelwe kwangaphambili ukusuka kwi-5 km - 100 Miles.
Iimayile ezili-100 zeTrail eqhuba isicwangciso soqeqesho - Umqali, 24 - 48 iiveki
Iimayile ezili-100 zeTrail eqhuba isicwangciso soqeqesho – esiPhakathi, 24 – 48 iiveki
Iimayile ezili-100 zeTrail eqhuba isicwangciso soqeqesho - Ukhuphiswano, 24 - 48 iiveki
I-100k Trail, isicwangciso soqeqesho lomntu ngamnye-Umqali, 24 - 48 iiveki
I-100k Trail, isicwangciso soqeqesho lomntu ngamnye-Phakathi, 24 - 48 iiveki
Umkhondo we-100k, isicwangciso soqeqesho lomntu ngamnye-Ukhuphiswano, 24 - 48 iiveki
I-50 Miles Trail eqhuba isicwangciso soqeqesho - Umqali, 24 - 48 iiveki
I-50 Miles Trail eqhuba isicwangciso soqeqesho – esiPhakathi, 24 – 48 iiveki
I-50 Miles Trail eqhuba isicwangciso soqeqesho - Ukhuphiswano, 24 - 48 iiveki
Isicwangciso soqeqesho lwe-50k trail eqhubayo - Umqali, 16 - 48 iiveki
Isicwangciso soqeqesho lwe-50k trail eqhubayo – ePhakathi, 16 – 48 iiveki
Isicwangciso se-50k esiqhuba umzila woqeqesho - Ukhuphiswano, i-16 - iiveki ze-48
Nxibelelana no Arduua Coaching!
Ukuba unomdla kuyo Arduua Coaching kwaye ufuna uncedo ngoqeqesho lwakho, nceda undwendwele yethu iphepha lewebhu ngolwazi olongezelelweyo. Ngayo nayiphi na imibuzo okanye imibuzo, zive ukhululekile ukufikelela kuKatinka Nyberg apha katinka.nyberg@arduua.com.
