IZIHLAHLANDLELA ZOKUDLA 20-35 KM TRAIL RACE
Lungela usuku lomjaho bese uqala ukuhlela futhi uvumelanise umsoco wakho kanye ne-hydration okungenani isonto elilodwa ngaphambi komncintiswano.
Arduua isungule iziqondiso ezijwayelekile zokudla kanye ne-hydration okufanele ilandelwe isonto elilodwa ngaphambi kwe-Trail noma i-Skyrace 20-35 km (amahora angu-2-4).
ISONTO Wokuncintisana:
- Inhloso: Yenza ukulayishwa kusengaphambili okuhle kwama-carbohydrates kanye ne-hydration ukuze ufike ezimeni ezinhle kakhulu ngosuku lomcimbi.
- Ukulayishwa ngaphambilini kwama-carbohydrate emicimbini ezohlala ngaphezu kwemizuzu engama-90: Kunconywa ukuthi ungenise phakathi kuka-7 no-12 amagremu ngekhilogremu ngayinye yesisindo phakathi namahora angu-24/48 ngaphambi komncintiswano, kuye ngolwazi lwakho.
NGAPHAMBI umncintiswano: (Isidlo sasekuseni noma sasemini amahora angu-3 ngaphambi komncintiswano)
- Inhloso: Gcina amazinga anele e-hydration kanye namazinga afanele emisipha ye-glycogen. Umbala womchamo wakho ungaba inkomba enhle yesimo sakho se-hydration.
- 2-4 amagremu we-carbohydrate ngekhilogremu ngayinye yesisindo + 0.3 amagremu amaprotheni ngekhilogremu ngayinye yesisindo (Ex / 1 ucezu lwesithelo + 120 gr wesinkwa noma okusanhlamvu + ujamu noma uju + iyogathi).
- 300 ml yesiphuzo se-isotonic ngokuphuza kuze kuqale ukuhlolwa.
- I-caffeine ingaba isengezo esihle nesikhuthazi esithathwe ngendlela elawulwayo futhi uma usuvele unokubekezelelana okuqinisekisiwe.
NGESIKHATHI umncintiswano: I-Medium Trail amahora angu-2-4
- Amajeli anamandla amunca ngokushesha nesiphuzo sezemidlalo. Phakathi kwama-40-60 amagremu / ihora lama-carbohydrate anconywa kuye ngesivinini nesisindo somsubathi.
- Mayelana nokugeleza kwamanzi, beka kuqala isiphuzo sezemidlalo, nakuba singahlanganiswa neziphuzo zamanzi ngokungeza inani elifanele likasawoti, ikakhulukazi i-sodium, futhi ikakhulukazi uma umkhondo wakho uzoba cishe amahora angu-4.
NGAPHAMBILI umncintiswano:
- Inhloso: Lungiselela ukululama kwemisipha futhi ugcwalise kabusha imisipha nesibindi se-glycogen. Kudingeka sidle ama-carbohydrate namaprotheni ekhwalithi ephezulu. Ukubuyisela amanzi emanzini nangama-electrolyte kuzobaluleka.
- I-1 amagremu we-carbohydrate ngekhilogremu yesisindo + 0.4 amagremu wamaprotheni ngekhilogramu yesisindo.
- Isikhathi esihle kakhulu siphakathi kwesigamu sehora elilandelayo ngesilinganiso esilinganiselwe se-2: 1 (CH / amaprotheni).
/ Fernando Armisén, Arduua Head Coach