Ukugqwesa iMimandla yeNtliziyo yoQeqesho lweUltra Marathon
Uqeqesho kwiindawo ezahlukeneyo zokubetha kwentliziyo lubalulekile kulungiselelo lomdyarho we-ultra trail njengoko inceda ekuphuculeni umthamo we-aerobic, unyamezelo, kunye nokusebenza kukonke. Nalu ulwazi olongezelelweyo ukuxhasa ukubaluleka koqeqesho kwiindawo ezahlukeneyo:
Ukuqonda iZowuni zeNtliziyo
- Umda 0: Lo mmandla waziwa njenge-Ultra zone kwaye umele umsebenzi olula kakhulu, njengokuhamba intaba okanye ukubaleka kancinane (kubafundi abaqeqeshwe kakuhle).
- Umda 1: Ikwabizwa ngokuba yindawo yokubuyisela, le zowuni ibonakaliswa ngumsebenzi olula apho unokugcina incoko ngokulula, njengokubaleka kancinci.
- Umda 2: Lo mmandla udla ngokubizwa ngokuba yindawo ye-aerobic okanye uqeqesho olulula. Kulapho ungagcina khona umsebenzi ixesha elide, ukwakha unyamezelo kunye nokuphucula amandla e-aerobic.
- Umda 3: Yaziwa njengendawo yetempo. Lo mmandla kulapho uqala khona ukuziva unomngeni kodwa ungagcina isantya esizinzileyo.
- Umda 4: Lo mmandla, owaziwa ngokuba yi-threshold zone, umele umzamo ophezulu, apho usebenza kufutshane neqondo eliphezulu lentliziyo yakho.
- Umda 5: Indawo ye-anaerobic okanye yomgca obomvu kulapho usebenza khona ngowona mzamo uphezulu kwaye unokugcina umsebenzi kugqabhuko olufutshane.
Inzuzo yoQeqesho kwiiNdawo eziPhantsi
- Ukuphucula isiseko seAerobic: Uqeqesho kwiindawo eziphantsi kwesantya sentliziyo (0, 1, kunye ne-2) kunceda ukuphuhlisa isiseko esiqinileyo se-aerobic, esiyimfuneko kwimisitho yonyamezelo efana ne-ultra marathons.
- Yandisa ukutshiswa kwaMafutha: Uqeqesho oluphantsi lukhuthaza umzimba ukuba usebenzise amanqatha njengowona mthombo wamafutha, uphucula i-fat metabolism kunye nokugcina iivenkile ze-glycogen ixesha elide.
- Yehlisa umngcipheko woQeqesho ngokugqithisileyo: Ukuqeqeshwa kwinqanaba eliphantsi livumela ukubuyiswa okwaneleyo kunye nokunciphisa umngcipheko wokutshisa okanye ukugqithisa i-syndrome.
Ukubaluleka koQeqesho oluPhezulu
- Yongeza isantya kunye namandla: Ngelixa uninzi loqeqesho lwakho lweemarathoni ze-Ultra luya kugxila kunyamezelo, ukubandakanya amaxesha aphezulu kakhulu kwiZone 5 kunokunceda ukuphucula isantya, amandla, kunye nomthamo we-anaerobic.
- Yandisa i-VO2 Max: Uqeqesho kumzamo omkhulu luvuselela uhlengahlengiso kwinkqubo yentliziyo, ekhokelela kuphuculo lwe-VO2 max, olubalulekileyo ekusebenzeni kwe-aerobic.
UQeqesho lweZowuni yokulungelelanisa
Kubalulekile ukubetha ulungelelwano phakathi koqeqesho kwiindawo eziphantsi, eziphakathi, nezinoxinzelelo olukhulu ukwandisa ukomelela nokusebenza ngokupheleleyo. ArduuaIzicwangciso zoqeqesho lomdyarho we-Ultra zibandakanya ukucwangciswa kwexesha, apho izigaba ezahlukeneyo zoqeqesho zijolise kwimimandla ethile, ukulungiselela ukuziqhelanisa nokuqhubela phambili.
Ngokubandakanya uqeqesho kuzo zonke iindawo zokubetha kwentliziyo, uya kuphuhlisa iprofayili yokuqina komzimba, uphucule ukusebenza kwakho, kwaye ulungiselele umzimba wakho kwiimfuno zomdyarho weembaleki zokugqibela.
Nxibelelana no Arduua Coaching!
Ukuba unomdla kuyo Arduua Coaching or Arduua IziCwangciso zoQeqesho 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.