IZIHLAHLANDLELA ZOKUDLA KOMTHETHO I-MOUNTAIN MARATHON
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 kweMountain Marathon, Trail noma Skyrace 35 - 65 km, (4 - 8 amahora).
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: (Ibhulakufesi noma isidlo 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:
- Injongo: Ukunakekela idiphozithi ye-glycogen ukuze ingabi nalutho ngokuphelele ngesikhathi sokuhlolwa, nokukhuthaza ukululama kwemisipha ngokudla noma isiphuzo, ngaphezu kwe-HC, equkethe amaprotheni e-BCAAS.
- Phakathi kwama-50-70 amagremu / ihora lama-carbohydrate anconyiwe kuye ngesivinini nesisindo somsubathi.
- Kunconywa njalo emahoreni angu-3-4 ukuthatha into enosawoti kanye ne-bar equkethe i-BCAA noma ukudla kwamaprotheni.
- Mayelana ne-hydration eyisisekelo, nakekela ukuthathwa kwamanzi ngenani elanele le-sodium (usawoti / ama-electrolyte) kanye / noma hlanganisa nesiphuzo sezemidlalo.
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
- Emncintiswaneni olandelayo wamahora ama-3 kunconywa ukuthi udle amagremu angama-30 ekhwalithi ephezulu yamaprotheni ohlobo lwe-Whey (isibonelo ekunyakazeni kokululama) kanye nama-carbohydrate asheshayo anjengoju, izithelo ...
UFernando Armisén, Arduua I-Headcoach