IZIHLAHLANDLELA ZOKUDLA KOMQONDO OMFUSHANE
Lungela usuku lomjaho bese uqala ukuhlela futhi uvumelanise umsoco wakho kanye ne-hydration okungenani isonto elilodwa ngaphambi komncintiswano.
Arduua isungule iziqondiso ezijwayelekile zokudla okunomsoco kanye nokugeleza kwamanzi okufanele kulandelwe isonto elilodwa ngaphambi kwe-Trail noma i-Skyrace 12-20-35 km (90 - 120 min).
IVIKI lomncintiswano:
- Inhloso: Yenza ukulayishwa kusengaphambili okuhle kwama-carbohydrates kanye ne-hydration ukuze ufike ezimeni ezinhle kakhulu ngosuku lomcimbi.
- Ukulayishwa kusengaphambili kwama-carbohydrate emicimbini ezohlala ngaphezu kwemizuzu engama-90: Kunconywa ukuthi ungenise phakathi kuka-7 no-10 amagremu ngekhilogremu ngayinye yesisindo phakathi namahora angu-24 ngaphambi kokuhlolwa, kuye ngokuhlangenwe nakho kwakho.
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-Short Trail 12-20 km
- Inhloso: Nakekela izitolo ze-glycogen ukuze zingabi nalutho ngokuphelele ngesikhathi somncintiswano.
- Amajeli anamandla amunca ngokushesha nesiphuzo sezemidlalo. Phakathi kwama-30-50 amagremu / ihora lama-carbohydrate anconywa kuye ngesivinini nesisindo somsubathi.
- Mayelana ne-hydration, beka kuqala isiphuzo sezemidlalo, nakuba singahlanganiswa nama-sips amanzi ngokungeza inani elifanele likasawoti, ikakhulukazi i-sodium.
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 esingu-2: 1 (CH / amaprotheni)
/ Fernando Armisén, Arduua Head Coach