Ngifuna Ukugijima Nje
Impilo nokusebenza kuyahambisana, futhi enye yezinselelo ezinkulu zomgijimi we-ultra-trail ukuphatha kahle ngokudla okunempilo, kanye nokugcina ukulingana okuhle phakathi kokuqeqeshwa, ukulala, umsoco, umsebenzi kanye nempilo ngokuvamile.
USylwia Kaczmarek, Ithimba Arduua Umsubathi, ubenathi manje kusukela ngo-2020, futhi kule sizini kuzoba ngeyethu Arduua Inxusa eNorway, likhulisa ubukhona bethu bendawo, lisakaza injabulo yokugijima ezintabeni.
U-Sylwia wayenezinselelo zangaphambilini ezinokucindezeleka okuningi emsebenzini, ukudla okunomsoco kanye namazinga ensimbi aphansi kanye nokuntuleka kwamandla.
Kule ngxoxo no-Sylwia uzofunda kabanzi mayelana nendlela asisingatha ngayo isimo sakhe, ngokudla kwakhe okusha, kanye nempilo yakhe entsha enempilo…
– Ngonyaka odlule kwaba ukucindezeleka kakhulu emsebenzini. Ngangintula amandla, kanye nezinga lensimbi eliphansi isikhathi esiningi. Bengicabanga ngezinto eziza kuqala futhi ngafinyelela eziphethweni ezithile mayelana nalokho engangifuna ukukuthola ekuphileni.
Nganquma ukushintsha umsebenzi ocindezelayo, futhi ngiqaphele kakhulu ngokudla okunempilo kanye nempilo yami jikelele.
Manje, ukucindezeleka emsebenzini wami wangaphambili sekuphelile futhi sengikwazi ukulala kangcono futhi ngenxa yalokho ngiziqeqesha kangcono, futhi manje ngiyabona ukuthi ukucindezeleka kube nomthelela omkhulu kangakanani emzimbeni nasengqondweni yami.
Ngijabule ngoshintsho engilwenzile, futhi angizisoli nakancane ngesinqumo engisithathile ngokuya enkampanini encane.
Ngaqala ukudla kwami okusha ekupheleni kukaJanuwari
Ngathintana nochwepheshe bezemidlalo ngenxa yokuthi ngangihlale nginenkinga yokusansimbi. Ngangifuna ngempela ukuqina.
Sekuyisikhathi eside ngikhumbula bekungaba yi-anemia noma i-hemoglobin ephansi noma i-iron.
Kwakuwukukhetha okuhlakaniphile ngoba ngizothatha uhambo olude ezintabeni zaseHimalaya (amakhilomitha angu-130) ekupheleni kwe-Mars. Ngizobuya ngemva kwenyanga eyodwa.
Iphuzu eliphakeme kakhulu engizofinyelela kulo ikamu le-Mount Everest Base.
Njengoba iphezulu, insimbi ibaluleke kakhulu.
Ngeke ngifune ukuba nezinkinga zokuphefumula ezifana nezami eminyakeni engu-5 edlule lapho ngiqwala iKilimanjaro.
Ngangikhathele kakhulu futhi ngiphelelwe amanzi emzimbeni.
Ekugcineni ngabanjwa ukugula kwe-altitude futhi angikwazanga ukudla. Ngangiquleka.
Ngangazi umkhawulo wami womzimba futhi ngesinye isikhathi ngathi…. ngibuyela emuva..
Ngavuma kimina ukuthi ngeke ngikwazi ukwenza ingxenye yokugcina engaphezu kuka-5000.
Ungoti wami wezokudla ungowase-Poland futhi unguchwepheshe wezemidlalo kanye nodokotela.
Uhola iqembu lebhola lezinyawo labesifazane basePoland futhi naye ungumsubathi obonakalayo ekugibeleni izintaba.
Wangixoxisa.
Inhloso yami ukuthi ngizizwe ngikahle, ngibe nemiphumela emihle yegazi namandla emzimbeni wami
Ngethule uvithamini B, D, i-selenium, insimbi ne-collagen nama-probiotics ekudleni kwami ukuze ngimunce kangcono.
Ngiphuza inhlama ye-beetroot emuncu kanye ne-beetroot yasekhaya, isanqante kanye nejusi ye-apula.
Inyanga yokuqala ukudla kwami kwafinyelela ku-3000 kcal ngosuku. Kwakungethusa kakhulu kimi, futhi Kwaba njengokuphindwe kabili kunalokhu engangikudlile ngaphambili.
Ngemva kwesonto, ngaqala ukukhumbula izinsimbi zami zokudla. Ukudla kumnandi kakhulu futhi kuyalinganisela. Kukhona okusanhlamvu, inyama, inhlanzi, izithelo nemifino eminingi. Ukudla ukudla okungu-5 ngosuku.
Ngiqala ngesidlo sasekuseni ngo-6.30 - 7.00 ekuseni futhi ngiqede ngesidlo sakusihlwa cishe ngo-7.00 ebusuku. Isidlo sasemini kanye nesidlo sakusihlwa ikakhulukazi amaprotheni nama-carbohydrate ngemva kokujima.
Inyanga yesibili yokudla i-2500 kcal nokudla okungu-5. Ngibone ukuthuthuka ekusebenzeni. Ijubane elingcono lokugijima kuzoni 1 no-2, futhi angikhathali ngesikhathi sokugijima kwe-tempo isb, kumabhulokhi angu-3 x 10 umkhawulo, ijubane elingu-4.20.
Ngiyawuzwa umzimba wami uyasebenza
Ngemva kwamasonto angaphansi kuka-7 ekudleni ngizizwa ngishintsha ukuze ngibe ngcono. Umzimba usebenza kangcono ngesikhathi sokuzivocavoca futhi angizizwa ngikhathele njengoba bengijwayele.
Ngikwazi ukwenza u-12-13 km ngesikhathi sokugijima okulula nokuhamba kahle.
Uma ngibheka emuva, ngibona ukuthi ngidle kancane, futhi umzimba awuzange ululame. Ukudla namandla kubalulekile ohlelweni lwethu lokuqeqesha olusebenzayo.
Ngiphila impilo esebenzayo futhi ngiqeqesha izikhathi ezingu-6-7 ngesonto.
Futhi ngine-creatine ekudleni kwami, kodwa ngiyisebenzisa ngokucophelela. Imithamo emincane ngemva kokusebenza kanzima. I-Creatine ingagcina amanzi emzimbeni, ngakho ngiyacophelela.
Isisindo simile; Nokho, umzimba uyashintsha.
Nginamandla engeziwe namandla.
Angizizwa ngilambile, angidli.
Nganeliseke kakhulu, ngijabulela ukudla
Muva nje, bengisebenzisa uhlobo olusha lokuzijabulisa kimina - ukugeza okubandayo. Ukugeza njalo kwenza umzimba ube lukhuni. Ukuzivikela komzimba kanye nokubekezelelana okubandayo kuyanda ngokuphawulekayo, uhlelo lwenhliziyo nemithambo yegazi luyathuthuka futhi izicubu zemisipha ziqala ukusebenza kangcono ngokwandisa ukunwebeka nokushuba. Ngaphezu kwalokho, ukugeza okubandayo kunciphisa ukuvuvukala kwendawo kanye nokulimala okuncane.
Iphokophele ezinseleleni ezintsha nokuzidela
Kule sizini ngihlela ukwenza ama-mountain marathon angu-3 - 42-48 K. Futhi mhlawumbe umjaho wezikhindi phakathi.
Maduze ngizoba nekhefu lenyanga eyodwa ekugijimeni futhi ngizokwenza amasonto amathathu ohambo olumangalisayo ezintabeni ze-Himalaya. Ngizoba nokuqeqeshwa kwamandla engeziwe ngenxa yesikhwama esinomthwalo olinganiselwa ku-13 kg.
Nginelukuluku lokwazi mayelana nokujwayela komzimba ekuphakameni, ukujwayelana futhi ekugcineni kube ngemva kokubuya ekupheleni kuka-April.
Ekuphakameni, phakathi kwezinye izinto, ukukhiqizwa kwe-erythropoietin, ihormone eshukumisa umnkantsha ukuba ukhiqize amangqamuzana abomvu egazi, kuyakhula. Okuqukethwe komoyampilo emoyeni nakho kuyehla, okubangela ukuthi izinhlelo zezinzwa ne-endocrine zandise ukukhiqizwa kwamangqamuzana egazi abomvu, nawo abe nesibopho sokuthuthwa komoya-mpilo ngokushesha kumaseli.
Ngikholwa ukuthi ukukhathala kuzongivumela ukuthi ngiqale emjahweni wokuqala Askøy på langs /37.5 K kakade ngomhla ka-8 kuMeyi.
I-Lofoten Ultra Trail 3th June,48K,D+ 2500
I-Madeira Skyrace 17th of June, 42 K, D+3000
I-Stranda Eco Trail/Golden Trail Series 5th of August, 48K,D+ 1700
Inhlanganisela yokuba nomqeqeshi omkhulu ogijimayo uFernando Armisén, okhona Arduua's Head Coach, kanye nochwepheshe onakekela umsoco wami, ngikholwa ukuthi kuzoba yinhlanganisela enhle.
Ngishukumiseleka ukuba ngigijime kakhulu futhi isikhathi eside ngangokunokwenzeka, kuyilapho ngijabulela impilo enhle nokwaneliseka ngokuphila.
Ngiyazisola ngokusebenzisa uchwepheshe wezokudla sekwephuze kangaka. Kodwa, ngisezandleni ezinhle 🙂
Manje yonke into isiphezulu, futhi nginamathuba amahle okuqeqeshwa ezintabeni ezinhle zaseNorway.
Ngibheke ngabomvu ukuhlangana nalo lonke iqembu eMadeira Skyrace ngoJuni 2023 🙂
/ Sylwia Kaczmarek, Ithimba Arduua I-Athlete
Ibhulogi kaKatinka Nyberg, Arduua
Funda kabanzi mayelana ne Arduua Coaching futhi Indlela esiziqeqesha ngayo..