IZIHLAHLANDLELA ZOKUDLA KOKUDLA OKUVUMA IKILOMETER
Lungela usuku lomjaho bese uqala ukuhlela futhi uvumelanise umsoco wakho kanye ne-hydration okungenani isonto elilodwa ngaphambi komncintiswano.
Arduua isungule iziqondiso ezijwayelekile zokondleka kanye ne-hydration okufanele ilandelwe isonto elilodwa ngaphambi kweKilomitha Eqondile.
IVIKI lomncintiswano:
- Inhloso: Ukufika kunezimo ezinhle ze-hydration nezokudla ngosuku lomcimbi.
- Akudingekile ukwenza isikhathi sokulayisha kuqala ama-carbohydrate ngoba umcimbi wesikhashana futhi ama-carbohydrate agcinwe emisipha nasesibindini kufanele anele ukubhekana nomncintiswano ngeziqinisekiso zamandla.
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 10-15 km noma i-VK
- Ezehlakalweni ezimfushane nezishube kakhulu ezifana ne-KV noma i-Trail emfushane kakhulu engaba ngamaminithi angu-40-60, phuza isiphuzo sezemidlalo esinama-carbohydrate nosawoti noma ijeli yamandla emunca ngokushesha noma ukumane ugeza umlomo ngalo mdlalo wesiphuzo kwanele.
- Emicimbini yemizuzu engama-60 kuye kwangama-75 kunconywa ukuthi ubheje ngokuqondile ngokuphuza isiphuzo sezemidlalo ngisho nejeli enamandla (15-20 gr) enama-carbohydrate ne-caffeine uma uke wahlolwa, ingasebenza ukusekela ingxenye yokugcina uhlanga.
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