Siziqeqeshela njani ukubaleka iTrail, Skyrunning, kunye neUltra-trail?

Ukubaleka kwendlela kunye nokubaleka kwesibhakabhaka kwahluka kakhulu ekusebenzeni kwendlela. Bafuna indlela yoqeqesho ekhethekileyo ukuze boyise imiceli mngeni yomzimba, yobugcisa, neyengqondo ebandakanyekayo. Nangona kunjalo, banikezela nethuba lokuphonononga imihlaba enomtsalane kwaye babe namava okonwaba kweembono zengqungquthela, iinduli ezimagqagala, kunye nokwehla okukhawulezileyo.

ngokwasemzimbeni:

Ukunyuka okude, iminqantsa kunye nokuhla kubeka iimfuno zomzimba ezizodwa ezifuna uqeqesho ukomeleza amandla omzimba okunyamezela olu xinzelelo kumgama omde.

Amandla asisiseko: Ujonge ukufikelela entanjeni? Oku kubalulekile kwimpumelelo.
Amandla e-Eccentric: Uqeqesho olukhethekileyo lokumisa izihlunu kunye namalungu okubaleka ukuhla.
Unyamezelo: Ukoyisa imigama emide kufuna ukubaleka ngaphakathi kwindawo ephantsi ye-pulse ukonga amandla.

LobuGcisa:

Imimandla yobugcisa kunye neemeko zemozulu ezisoloko zimbi zibangela iingozi zokwenyani, ezifuna i-skillset, i-agility, kunye nokushukuma okungenakuthelekiswa nanto kwezinye iindlela zokubaleka.

IPlyometrics: Uqeqesho oluqhumayo lokulola ukuphendula.
Ukushukuma kunye nokuba bhetyebhetye: Ukulungisa umzimba ukulungiselela amacandelo obugcisa afunayo.
Ii-Speed Drills: Ukuphucula isantya kunye nokubalula kumhlaba orhabaxa.

Ingqondo:

SkyrunningImiba yomzimba kunye nobuchwephesha ifuna ingqondo eyomelelayo kunye nokugxila ekufezekiseni iinjongo zakho.

Isiyalo: Indlela yoqeqesho oluqeqeshekileyo ikhulisa ingqondo eqeqeshekileyo.
Isizathu: Ukugcina ugxininiso lwakho kwinjongo yakho ukuze uhlale ukhuthazwa.
Ukusinda: Ukuhlala uphaphile kwiindawo ezinomngeni, nokuba udiniwe.

Yenzelwe Wena

Sizibophelele ekukuncedeni ufezekise iinjongo zakho, ukodlula okona kulungileyo, kwaye ugqwese ngalo lonke ixesha ubaleka.

Izicwangciso zethu zoqeqesho zilungiselelwe umntu ngamnye, ziqinisekisa ukuba zizodwa. Umqeqeshi wakho uyila isicwangciso sakho ngokusekwe kwiinjongo zakho, ugqatso oluzayo, izibophelelo zobuqu, iishedyuli zomsebenzi kunye nembali yokuqhuba.

Ukwakha elona cebo loqeqesho, siphengulula nzulu kwimbali yakho eqhubayo, imeko yomzimba, imvelaphi yezonyango, imbali yokonzakala, ukufumaneka kwexesha, izixhobo zoqeqesho, kunye neendawo ezikhoyo zoqeqesho. Le nkqubo ibandakanya iingxoxo ezibanzi, imibuzo, kunye neemvavanyo ezahlukeneyo, kubandakanywa iimvavanyo zokuqhuba ngokomzimba kunye novavanyo lokuqala lokuhamba, amandla, ukuzinza kunye nokulinganisela.

Ukusebenzisa iimbono ezifunyenwe kwinqaku lethu Arduua Iimvavanyo ze Skyrunning Ngexesha Build Your Plan Kwinqanaba, silinganisa ngokuchanekileyo inqanaba lokuqina, ukushukuma, kunye namanqanaba amandla, okusenza sikwazi ukwenza isicwangciso soqeqesho esilungiselelwe wena ngokuchanekileyo.

Yintoni Ebandakanyekayo?

Isicwangciso sakho soqeqesho kunye nenkxaso zisekelwe kwizinto eziphambili:

Uqeqesho loMzimba: Iiseshoni zokugijima, amandla, ukulinganisela, ukuhamba, kunye nokwelula.
Izakhono ze Skyrunning: Gxininisa kwiimitha ezithe nkqo, izakhono zobugcisa zokunyuka nokuhla, uqeqesho oluthile lwamandla, ukuzivocavoca kweplyometric, ukuphendula, ukulinganisela kunye namandla engqondo.
Ubuchule bokuSebenza: Ukwandisa ukusebenza kakuhle kunye nokunyamezela.
Imiba engeyiyo eyasemzimbeni: Ulawulo lobuhlanga, inkuthazo, isondlo, kunye nezixhobo.

Indlela yoQeqesho

Uqeqesho lwethu lusekwe kwi-intanethi, sisebenzisa i Trainingpeaks iqonga, iwotshi yakho yoqeqesho, kunye nebhendi ye-pulse yangaphandle. Ugcina unxibelelwano nomqeqeshi wakho nge Trainingpeaks iqonga kunye neentlanganiso zevidiyo.

Umqeqeshi wakho ucwangcisa zonke iiseshini zakho zoqeqesho kwi Trainingpeaks iqonga. Nje ukuba iwotshi yakho yoqeqesho idityaniswe kunye Trainingpeaks, zonke iiseshini ezisebenzayo zikhutshelwa ngokuzenzekelayo kwiwotshi yakho.

Ubude bexesha vs Umgama

Izicwangciso zethu zoqeqesho zisekelwe kubude bexesha, zijolise kwixesha elichithwe kwiseshoni yoqeqesho endaweni yomgama ogqityiweyo. Le ndlela ilungelelanisa isicwangciso sakho nenkqubela phambili yakho yomntu ngamnye kunye nenqanaba loqeqesho. Umzekelo, ngelixa enye imbaleki inokugubungela i-8km ngeyure enye, enye inokugubungela i-1km, zombini ngaphakathi kwendawo enye ye-pulse.

20:80 Indlela yePolarized

Ukubaleka imigama emide kufuna ukukwazi ukusebenza ngaphakathi kwindawo ephantsi kakhulu ye-pulse ukonga amandla. Uqeqesho lwethu lusekelwe kuqeqesho lwe-polarized, ukugijima kwentliziyo, kunye nokugxila kubude bomgama.

Le ndlela yoqeqesho isebenzayo, ingakumbi xa isetyenziswa ngexesha laphambi kwexesha lonyaka, ibandakanya i-20% yoqeqesho lwakho lokubaleka ngokowona mthamo uphezulu (i-pulse zone 5) kunye nama-80% ngokobunzima obulula kakhulu (i-pulse zones 1-2).

Uqeqesho oluSekwe kwiNtliziyo yeNtliziyo

Zonke iiseshini ezibalekayo zisekwe kwixesha kunye nesantya sentliziyo. Oku kuqinisekisa ukuba uqeqesho lulungelelaniswe nge-100% ngokweemfuno zakho zomntu ngamnye, okukwenza ukwazi ukufezekisa iinjongo zakho zeseshoni.

Ixesha lokwenyani loQeqesho ngoQeqesho ngoQeqesho

Iwotshi yakho yoqeqesho iyakukhokela kwiseshini nganye yokubaleka. Umzekelo, ukuba umqeqeshi wakho ucwangcisa iseshoni ebandakanya utshintsho lwesantya, iwotshi ikhuthaza ukufudumala kwemizuzu eli-15 kwindawo 1-2. Ukuba i-pulse yakho idlula indawo yesi-2, iwotshi iyalela ukuba uthobe isantya. Ngokufanayo, ngexesha lokutshintsha kwesantya, ukuba awufikeleli kwindawo yesi-5, iwashi iyakukhokela ukuba ukhawuleze.

Emva kweseshoni nganye, unikezela ngezimvo kwi Trainingpeaks malunga namava akho. Emva koko, umqeqeshi wakho uhlalutya uqeqesho lwakho kwaye aphendule kwizimvo zakho.

Amandla, ukuHamba, kunye nokuTlula

Ithala lethu leencwadi elibanzi libonelela ngeendlela ezahlukeneyo zoqeqesho ezilungiselelwe iimfuno ezahlukeneyo, zihlala zisebenzisa iividiyo zokufundisa.

UCwangciso nokulandelela

Ukwakha kwizigaba zoqeqesho zangaphambili, umqeqeshi wakho uyila amaxesha oqeqesho alandelayo. Uhlengahlengiso lwenziwa ngokusekelwe kwinkqubela phambili yakho kunye nokuphila kakuhle.

Isicwangciso soNyaka kunye noKubeka ixesha

Ukuqinisekisa ukusebenza ngencopho yosuku lomdyarho, umqeqeshi wakho uqulunqa isicwangciso sonyaka esibandakanya ikhalenda yakho yogqatso kunye nezigaba ezahlukeneyo zoqeqesho.

Iintlanga ABC

Sidibanisa imidyarho oyinqwenelayo kwisicwangciso sakho soqeqesho, siyenza ngokweendidi zemidyarho A, igqatso B, okanye i-C.

A imidyarho: Imidyarho engundoqo apho imeko yencopho iqinisekiswa ukuze kwenziwe umsebenzi obalaseleyo.
B Imidyarho: Imidyarho efana no-A ngokomgama, ukufumana umphakamo, umhlaba, njl. njl., esebenza njengendawo yokuvavanya amacebo, izixhobo, kunye nesantya sokusetyenziswa kugqatso A.
C Imidyarho: Imidyarho engayi kuluguqula kakhulu ucwangciso lwethu, idityaniswe ngaphandle komthungo kwisicwangciso sakho soqeqesho.

ISigaba soQeqesho ngokuBanzi, iXesha leSiseko (Iinyanga ezi-1-3)

Ukuphucula imeko yomzimba jikelele.
Ukujongana nobuthathaka bokuhamba kunye namandla.
Ukuphucula ukubunjwa komzimba ngoqeqesho kunye nokutya.
Ukwakha amandla asisiseko ngokubanzi.
Ukuqeqesha unyawo kunye nezakhiwo ze-ankle.

ISigaba soQeqesho ngokuBanzi, iXesha elithile (Iinyanga ezi-1-3)

Ukujolisa imida ye-aerobic kunye ne-anaerobic.
Ukugxila kwi-VO2 max.
Ukulungelelanisa umthamo woqeqesho ukulungelelanisa iinjongo kunye nembali yembaleki.
Ukwandisa umzimba osezantsi, undoqo, kunye namandla athile asebenzayo.

Isigaba soKhuphiswano, uKhuphiswano lwaPhambi (Iiveki ezi-4-6)

Uqeqesho lokuxinana kokhuphiswano kunye nesantya.
Ukujongana nemiba eyongezelelweyo yokhuphiswano efana nomhlaba, isondlo, kunye nezixhobo.
Ukugcina amanqanaba amandla kunye nokuzivocavoca kweplyometric.

Inqanaba loKhuphiswano, ukuTapering + uKhuphiswano (Iiveki ezi-1-2)

Ukulungelelanisa umthamo kunye nokuqina ngexesha lesigaba sokucofa.
Ukufikelela kusuku lomdyarho kwincopho yokomelela, inkuthazo, amanqanaba amandla, kunye nokuba sempilweni iyonke.
Ukulandela izikhokelo zesondlo kugqatso lwaphambi kogqatso nangexesha logqatso.

ISigaba soTshintsho-Utshintsho kunye noBuyiselo

Ugxininise ekubuyiseleni ngokubambisana kunye nemisipha.
Ukubuyisela ukusebenza rhoqo kwamalungu omzimba kunye nenkqubo ye-cardiovascular system.
Ukulandela izikhokelo zesondlo sokubuyisela emva kogqatso.

Umthwalo woQeqesho lweeMbaleki eziPhambili

Ukwandisa kunye nokulawula umthwalo woqeqesho kwimbaleki nganye, siqinisekisa ukuba bakwimeko entle kwaye bakulungele ukusebenza kangangoko ngexesha lomdyarho ocetyiweyo ongu-A no-B, sisebenzisa Trainingpeaks iqonga njengesixhobo. Oku kubandakanya ukusebenza ngeeparamitha ezinje nge-FITNESS, FATIGUE, kunye neFOMU. Funda ngakumbi malunga nendlela yethu apha: Mastering Umthwalo woQeqesho lweembaleki >>

Ingaba ufuna ntoni

Into oyifunayo yiwotshi yoqeqesho ehambelana ne Trainingpeaks iqonga kunye nebhendi ye-pulse yangaphandle.

Fumana iNkqubo yakho yoQeqesho oluQhelekileyo lomzila

Fumanisa inkqubo yoqeqesho eqhubayo eyenzelwe iimfuno zakho ezizodwa, inqanaba lokomelela, umgama owunqwenelayo, amabhongo, ixesha kunye nohlahlo lwabiwo-mali. Arduua inikeza iinketho ezahlukeneyo, kubandakanywa ukuqeqeshwa komntu kwi-intanethi, izicwangciso zoqeqesho lomntu ngamnye, izicwangciso zobuhlanga, kunye nezicwangciso zoqeqesho jikelele, ukugubungela umgama ukusuka kwi-5k ukuya kwi-170k. Izicwangciso zethu ziyilwe ngobuchule ngabaqeqeshi abanamava abaqhuba umkhondo. Phonononga kwaye ufumane inkqubo yakho efanelekileyo yomzila: Fumana iNkqubo yakho yoQeqesho oluQhelekileyo lomzila >>

Isebenza njani xa ubhalisela iNkonzo

Ukubhalisela Arduua Trail Running Coaching yinkqubo ethe ngqo. Ndwendwela iphepha lethu lewebhu ukuze uqalise. Nantsi indlela esebenza ngayo: Isebenza njani >>

Trainingpeaks

Zonke iinkqubo zethu zoqeqesho ziyilelwe ukuba zisetyenziswe Trainingpeaks, iqonga elikhethekileyo nelisebenziseka lula lokucwangcisa, ukulawula nokuhlalutya uqeqesho. Ikwaququzelela unxibelelwano oluthe ngqo nomqeqeshi wakho.

Indlela yoNgqamanisa TrainingPeaks

Ngesikhokelo songqamaniso Trainingpeaks, landela le miyalelo: Indlela yoku: sync Trainingpeaks

Kusetyenziswa kwanjani TrainingPeaks Nomqeqeshi Wakho

Funda indlela yokusebenzisa ngokufanelekileyo Trainingpeaks ngokubambisana nomqeqeshi wakho: Kusetyenziswa kwanjani Trainingpeaks nomqeqeshi wakho